Monday - 03/31/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 5
205 x 4
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 8
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3
Pull Ups
BW x 6 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6
25's x 8
25's x 6
Cable External Rotations (left side only)
20 x 12
20 x 6
20 x 5
Tuesday - 04/01/14
-= Workout Log =-
Pull ups
BW x 10 >> Xmin rests. Just went when I felt ready. 5-10min.
BW x 10
BW x 10
BW x 10
BW x 10
Wednesday - 03/31/14
-= Workout Log =-
Squat
135 x 5 >> 2min rests.
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 5
275 x 3
Sitting Leg Curls
140 x 12 >> 60sec rests.
140 x 12
140 x 12
S/L Hack Squat Calf Raises
BW x 12 >> 60sec rests.
BW x 12 >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 10
Hanging Leg Raises
10 >> 60sec rests.
10
5
DB Shrugs
70's x 12 >> 60sec rests.
70's x 12
70's x 12
70's x 12
Friday - 04/04/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 5
205 x 5 PR
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 9 PR
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 5 PR
+50lbs x 4 PR
Pull Ups
BW x 6 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 9 PR
30's x 7 PR
25's x 9 PR
25's x 7 PR
Cable External Rotations (left side only)
20 x 10
20 x 6
20 x 5
Sunday - 04/06/14
-= Workout Log =-
Deadlift
155 x 5 >> Need wrist straps.
155 x 5
205 x 3
205 x 3
245 x 1
295 x 1
335 x 1
Sitting Leg Curls
150 x 12 PR >> 60sec rests.
150 x 12 PR
150 x 8 PR
S/L Hack Squat Calf Raises
BW x 12 >> 60sec rests.
BW x 12 >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 12 PR
Hanging Leg Raises
10 >> 60sec rests.
10
10 PR
DB Shrugs
70's x 12 >> 60sec rests.
70's x 12
70's x 12
70's x 12
Monday - 04/07/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 6 PR
205 x 5 PR
Incline DB Bench Press
50's x 12 PR >> 60sec rests.
50's x 10 PR
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 5 PR
Pull Ups
BW x 7 PR >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10 PR
30's x 8 PR
25's x 10 PR
25's x 8 PR
Cable External Rotations (left side only)
20 x 10
20 x 6
20 x 6 PR
Wednesday - 04/09/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5 >> Rear delt cramped on last two sets. Couldn't do 5 reps.
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 4
275 x 4
Hanging Leg Raises
10 >> 60sec rests.
10
10
Friday - 04/13/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 6 PR
205 x 6 PR
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 12 PR
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5 PR
+50lbs x 5 PR
Pull Ups
BW x 7 PR >> 60sec rests.
BW x 4
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
40's x 1
30's x 12
30's x 12 PR
30's x 8 PR
25's x 10 PR
25's x 8 PR
Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR
Sunday - 04/13/14
-= Workout Log =-
Deadlift
155 x 5
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
315 x 5
Sitting Leg Curls
150 x 12 >> 60sec rests.
150 x 12
150 x 12 PR
S/L Hack Squat Calf Raises
BW x 15 PR >> 60sec rests.
BW x 15 PR >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 10 PR
Hanging Leg Raises
10 >> 60sec rests.
10
10 PR
Monday - 04/14/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10 >> Felt a TON of tension on my right pic. Felt as though it could have ripped if I was maxing out.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 6
205 x 6
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 12 PR
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5
+50lbs x 4
Pull Ups
BW x 7 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12 PR
30's x 8
25's x 8
25's x 8
Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR
why do you need to figure out how much the hack squat machine weighs? you're just measuring improvement from a baseline. it's not like "hack squat calf raises" something you can compete in.
Wednesday - 03/16/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 5
275 x 5 PR
Sitting Leg Curls
155 x 12 PR >> 60sec rests.
155 x 12 PR >> Hamstrings cramped on last set. Had to sotp.
155 x 4
S/L Hack Squat Calf Raises
BW x 15 >> 60sec rests.
BW x 15 >> Gotta find out how much the machine weighs with no weights on it.
BW x 15 PR
BW x 12 PR
BW x 12 PR
Hanging Leg Raises
10 >> 60sec rests.
10
10
Friday - 04/18/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10 >> Felt a TON of tension on my right pic. Felt as though it could have ripped if I was maxing out.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
210 x 6 PR
210 x 6 PR
210 x 5
Incline DB Bench Press
50's x 12 PR >> 60sec rests.
50's x 12 PR
Pendlay Rows
45 x 10 >> 60sec rests.
95 x 5
135 x 5
155 x 3
185 x 2
205 x 5
205 x 5
205 x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
40s x 1
30's x 12
30's x 12
30's x 12 PR
25's x 8
25's x 8
Chin Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 1
BW x 12
BW x 10
BW x 4
Pull Ups
BW x 7 >> 60sec rests.
BW x 5
Cable External Rotations (left side only)
20 x 10
20 x 10 PR
20 x 10 PR
Monday - 04/21/14
-= Workout Log =-
Deadlift
155 x 5 >> Was kinda easy.
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
315 x 6 PR
Sitting Leg Curls
155 x 12 >> 60sec rests.
155 x 12
155 x 8 PR
Hack Squat Calf Raises
+90lbs x 15 >> 60sec rests.
+90lbs x 15 >> Will do both legs once a week, single leg once a week.
+90lbs x 15
+90lbs x 15
+90lbs x 15
Hanging Leg Raises
10 >> 60sec rests.
10
10
Wednesday - 04/23/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10 >> Moving up to 215lbs next workout woohoo.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
210 x 6
210 x 6
210 x 6 PR
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 12
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3 >> Friggin stuck here what the heck.
+50lbs x 6
+50lbs x 5
+50lbs x 4
Pull Ups
BW x 8 PR >> 60sec rests.
BW x 4
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2 >> Keeping 30's for all work sets now!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 6
30's x 4
Cable External Rotations (left side only)
20 x 12 PR
20 x 10 PR
20 x 10 PR
Thursday - 03/24/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6 PR
275 x 6 PR
275 x 6 PR
Sitting Leg Curls
155 x 12 >> 60sec rests.
155 x 12 >> Hamstrings cramped AGAIN. I could get 3x12 for sure. More water next time.
155 x 6
S/L Hack Squat Calf Raises
BW x 15 >> 60sec rests.
BW x 15 >> Decreaesd, but it's cuz I wasnt wearing chucks. Was weird to do these in new balances..
BW x 15
BW x 10
BW x 10
Hanging Leg Raises
10 >> 60sec rests.
10
10
Friday - 04/25/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 5 PR
215 x 5 PR
215 x 4
Incline DB Bench Press
50's x 13 PR >> 60sec rests.
50's x 12
Pendlay Rows
45 x 10
95 x 5
135 x 5
155 x 3
185 x 1
205 x 1
215 x 5 PR
215 x 5 PR
215 x 5 PR
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 7 PR
30's x 5 PR
Sunday - 04/27/14
-= Workout Log =-
Deadlift
155 x 5 >> Was kinda easy again.
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
320 x 6 PR
Sitting Leg Curls
155 x 12 >> 60sec rests.
155 x 12
155 x 12 PR
Hack Squat Calf Raises
+110lbs x 15 PR >> 60sec rests.
+110lbs x 15 PR
+110lbs x 15 PR
+110lbs x 15 PR
+110lbs x 15 PR
Hanging Leg Raises
10 >> 60sec rests.
10
10
Monday - 04/29/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 6 PR
215 x 6 PR
215 x 4
Incline DB Bench Press
50's x 13 >> 60sec rests.
50's x 13 PR
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 6
+50lbs x 5
Pull Ups
BW x 8 >> 60sec rests.
BW x 5 PR
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 10 PR
30's x 6 PR
Wednesday - 04/31/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
315 x 1
280 x 6 PR
280 x 6 PR
280 x 5
Sitting Leg Curls
160 x 12 PR >> 60sec rests.
160 x 10
160 x 8
S/L Hack Squat Calf Raises
BW x 15 >> 60sec rests.
BW x 15
BW x 15
BW x 12
BW x 12
Hanging Leg Raises
10 >> 60sec rests.
10
10
Pendlay Rows
45 x 10 >> 90sec rests.
95 x 5
135 x 5
155 x 3
175 x 8
175 x 8
175 x 8
Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12
High bar?
Friday - 05/02/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 6
215 x 6
215 x 5 PR
Incline DB Bench Press
50's x 13 >> 60sec rests.
50's x 13
Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 6
+50lbs x 6 PR
Pull Ups
BW x 8 >> 60sec rests.
BW x 4
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 10
30's x 8 PR
Sunday - 05/04/14
-= Workout Log =-
Deadlift
155 x 5
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
325 x 5 PR
Hanging Leg Raises
10 >> 60sec rests.
10
10
Hack Squat Calf Raises
+140lbs x 15 PR >> 60sec rests.
+140lbs x 15 PR
+140lbs x 15 PR
+140lbs x 13
+140lbs x 10
Sitting Leg Curls
160 x 12 >> 60sec rests.
160 x 12 PR
160 x 6
Monday - 05/05/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10 >> Will attempt 220lbs next workout!
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 6
215 x 6
215 x 6 PR
Incline DB Bench Press
50's x 15 PR >> 60sec rests.
50's x 8
Weighted Chin Ups
BW x 5 >> 2min rests.
+30lbs x 2 >> Still stuck...
+55lbs x 5
+55lbs x 5
+55lbs x 3
Pull Ups
BW x 9 PR >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 10
30's x 8 PR
Tuesday - 05/06/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 6
280 x 6 PR
Sitting Leg Curls
160 x 12 >> 60sec rests.
160 x 12
160 x 12 PR
S/L Hack Squat Calf Raises
BW x 15 >> 60sec rests.
BW x 15
BW x 15
BW x 12
BW x 12
Hanging Leg Raises
10 >> 60sec rests.
10
10
Pendlay Rows
45 x 10 >> 90sec rests.
95 x 5
135 x 5
155 x 3
195 x 8 PR
195 x 8 PR
195 x 8 PR
Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12
;alskdjf
left_finger_pos = [A]-key
right_finger_pos = [;]-key
for( i = 0 ; i < 4 ; i++ ){
pressKeyAtPos( right_finger_pos);
pressKeyAtPos( left_finger_pos);
moveFingerPosOnePlaceToTheRight( &left_finger_pos );
moveFingerPosOnePlaceToTheLeft( &right_finger_pos );
}
you never do that when you're frustrated, vag?
a;oiwefj;awef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawef;oijawe;oijawef;oijawef;oij
Friday - 05/09/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> Didn't expect to be able to get 220x6.
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6 PR
220 x 5
220 x 3
Incline DB Bench Press
50's x 15 >> 60sec rests.
50's x 12 PR
Chin Ups
BW x 5 >> 60sec rests.
+30lbs x 3
+55lbs x 1
BW x 12
BW x 8 PR
BW x 6 PR
Pull Ups
BW x 3 >> 60sec rests.
BW x 3 >> Uhhh yeah these are pretty tough after high rep chins.
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2 >> Keeping 30's for all work sets now!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 10
30's x 8
Cable External Rotations (left side only)
25 x 12 >> 60sec rests.
25 x 12
25 x 12
Sunday - 04/11/14
-= Workout Log =-
Deadlift
135 x 5
155 x 3
245 x 3
285 x 1
335 x 1
325 x 6 PR
S/L Hack Squat Calf Raises (right side only)
BW x 15 >> 60sec rests.
BW x 15
BW x 15
BW x 15
BW x 10
Sitting Leg Curls
165 x 12 PR >> 60sec rests.
165 x 10
165 x 6
Hanging Leg Raises
10 >> 60sec rests.
10
10
Pendlay Rows
45 x 10 >> 90sec rests.
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
200 x 8 PR
200 x 8 PR
200 x 8 PR
Tuesday - 05/13/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 5
220 x 4 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 8
Chin Ups
BW x 5 >> 60sec rests.
+30lbs x 3
+55lbs x 6
+55lbs x 5
+55lbs x 4
Pull Ups
BW x 8 >> 60sec rests.
BW x 4
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 12 PR
30's x 10 PR
Cable External Rotations (left side only)
25 x 12 >> 60sec rests.
25 x 12
25 x 12
Wednesday - 05/14/14
-= Workout Log =-
Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 5 PR
Sitting Leg Curls
165 x 12 >> 60sec rests.
S/L Hack Squat Calf Raises
BW x 15 >> 60sec rests.
Hanging Leg Raises
10 >> 60sec rests.
10
10
Sunday - 05/18/14
-= Workout Log =-
Deadlift
135 x 5
155 x 3
245 x 3
285 x 1
335 x 1
330 x 6 PR
Hack Squat Calf Raises
BW x 5 >> 60sec rests.
+200lbs x 15 PR
+200lbs x 12
+200lbs x 12
+200lbs x 10
+200lbs x 10
Sitting Leg Curls
165 x 12 >> 60sec rests.
165 x 12 PR
165 x 8
Hanging Leg Raises
10 >> 60sec rests.
10
10
Tuesday - 05/20/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> My arms just somehow gave up on last set.
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 5
220 x 1
Incline DB Bench Press
55's x 12 >> 60sec rests.
55's x 8
Chin Ups
BW x 5 >> 60sec rests.
+30lbs x 3
+55lbs x 6
+55lbs x 6 PR
+55lbs x 4 PR
Pull Ups
BW x 8 >> 60sec rests.
BW x 4
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2 >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12 PR
Wednesday - 05/21/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
315 x 1
335 x 1
285 x 6 PR
285 x 6 PR
285 x 6 PR
Sitting Leg Curls
165 x 12 PR >> 60sec rests.
165 x 12 PR
165 x 12 PR
S/L Hack Squat Calf Raises
BW x 15 >> 60sec rests.
BW x 15
BW x 15
BW x 15
BW x 15 PR
Hanging Leg Raises
10 >> 60sec rests.
10
10
Pendlay Rows
45 x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
205 x 8 PR
205 x 6
Cable External Rotations (left side only)
25 x 12 PR
Saturday - 05/24/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests
45 x 10
95 x 8
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 4
220 x 4
Incline DB Bench Press
55's x 12 >> 60sec rests.
55's x 8
Chin Ups
BW x 5 >> 60sec rests.
+35lbs x 3
+55lbs x 1
+70lbs x 1
+85lbs x 1
BW x 12
BW x 7
BW x 4
Pull Ups
BW x 5 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2 >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 8 PR
30's x 8 PR
30's x 8 PR
30's x 6
30's x 5
Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12
;alskdjf
I see the pattern here. You start with your fingers on [A] and [;] and do : type right - type left , move both fingers one key inside, 4 iterations.
Pseudo:Code: [Select]left_finger_pos = [A]-key
right_finger_pos = [;]-key
for( i = 0 ; i < 4 ; i++ ){
pressKeyAtPos( right_finger_pos);
pressKeyAtPos( left_finger_pos);
moveFingerPosOnePlaceToTheRight( &left_finger_pos );
moveFingerPosOnePlaceToTheLeft( &right_finger_pos );
}
:wowthatwasnutswtf: :almostascoolasnyancat: :uhhhfacepalm:
Sunday - 05/18/14
-= Workout Log =-
Deadlift
135 x 5
155 x 3
245 x 3
285 x 1
335 x 1
335 x 5 PR
Hack Squat Calf Raises
BW x 5 >> 60sec rests.
+200lbs x 15
+200lbs x 12
+200lbs x 10
+200lbs x 8
+200lbs x 8
Sitting Leg Curls
170 x 12 PR >> 60sec rests.
170 x 8
170 x 6
Hanging Leg Raises
10 >> 60sec rests.
10
10
Monday - 08/04/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 5
195 x 4
Incline DB Bench Press
45's x 10 >> 60sec rests.
45's x 8
Weighted Pull Ups
BW x 5 >> 2min rests.
+15lbs x 3
+30lbs x 2
+45lbs x 1
+60lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 5
Pull Ups
BW x 6 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 6
Standing DB Shoulder Press (left side only)
45 x 8 >> 60sec rests.
45 x 8
Wednesday - 08/06/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 8 >> Squatted on extremely tired legs from work today. 3x6 next week for sure.
185 x 5 >> Form is top fucking notch.
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 3
275 x 3
Seated Leg Curls
160 x 12 >> 60sec rests.
160 x 12
160 x 8
Hack Squat Machine Calf Raises
+90lbs x 3 >> 60sec rests.
+140lbs x 12
+140lbs x 12
+140lbs x 12
+140lbs x 12
+140lbs x 12
Super Strict Hanging Leg Raises
10 >> 60sec rests.
8 >> Quad and hip cramp up a bit...
5
4
Seated Cable Rows
100 x 3 >> 60sec rests.
120 x 12 >> Wow these feel great!
120 x 12
120 x 12
Cable External Rotations (left side only)
25 x 12 >> 60sec rests.
25 x 8
25 x 8
Saturday - 08/09/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
195 x 6
195 x 6
195 x 4
Incline DB Bench Press
45's x 12 >> 60sec rests.
45's x 10
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 5
175 x 3
195 x 6
195 x 6
195 x 6
Seated Cable Rows
120 x 12 >> 60sec rests.
120 x 12
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6
Standing DB Shoulder Press (left side only)
45 x 10 >> 60sec rests.
45 x 10
Pull Ups
BW x 5 >> 60sec rests.
+15lbs x 3
+30lbs x 2
+45lbs x 2
+60lbs x 1
BW x 10
BW x 6
BW x 4
BW x 4
BW x 3
Cable External Rotations
20 x 12 >> 60sec rests.
20 x 12
20 x 12
Sunday - 05/18/14
-= Workout Log =-
Deadlift
155 x 5
175 x 3
205 x 3
245 x 1
265 x 1
295 x 1
335 x 1
345 x 1
325 x 5
Sitting Leg Curls
160 x 12 >> 60sec rests.
160 x 12
160 x 10
Hack Squat Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 10
+160lbs x 8
Super Strict Hanging Leg Raises
10 >> 60sec rests.
9
6
4
Monday - 08/12/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
220 x 1
195 x 6
195 x 6
195 x 6
Incline DB Bench Press
45's x 12 >> 60sec rests.
45's x 8
Weighted Pull Ups
BW x 4 >> 2min rests.
+15lbs x 3
+30lbs x 2
+45lbs x 1
+60lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 6 PR
Pull Ups
BW x 6 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8
Standing DB Shoulder Press (left side only)
45 x 10 PR >> 60sec rests.
45 x 7
Wednesday - 08/13/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 8 >> Tired legs again from work, but at least I improved.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 5
275 x 4
Seated Leg Curls
160 x 12 >> 60sec rests.
160 x 12
160 x 12
Hack Squat Machine Calf Raises
+90lbs x 3 >> 60sec rests.
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 10
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
8
4
Seated Cable Rows
100 x 3 >> 60sec rests.
140 x 12 >> Wow these feel great!
140 x 8
140 x 8
Cable External Rotations (left side only)
25 x 8 >> 60sec rests.
25 x 8
25 x 8
Friday - 08/15/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10
95 x 8
95 x 5
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
200 x 6
200 x 5
200 x 4
Incline DB Bench Press
45's x 12 >> 60sec rests.
45's x 12
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 5
155 x 3
175 x 3
195 x 2
225 x 1
215 x 6
215 x 6
215 x 6
Seated Cable Rows
140 x 12 >> 60sec rests.
140 x 8
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6
Standing DB Shoulder Press (left side only)
45 x 12 >> 60sec rests.
45 x 10
Pull Ups
BW x 5 >> 60sec rests.
+15lbs x 3
+30lbs x 2
+45lbs x 2
+60lbs x 1
BW x 10
BW x 7 PR
BW x 5 PR
BW x 4 PR
BW x 3 PR
Cable External Rotations (left side only)
25 x 12 >> 60sec rests.
25 x 8
25 x 8
Sunday - 08/17/14
-= Workout Log =-
Deadlift
155 x 5
175 x 3
205 x 3
245 x 1
265 x 1
295 x 1
335 x 1
345 x 1
325 x 6
Sitting Leg Curls
165 x 12 >> 60sec rests.
165 x 12
165 x 12
Hack Squat Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
8
Do you ever feel like you lose strength / are held back on your working sets because of your warmup sets? They seem just slightly excessive in relation to what I do.
Monday - 08/18/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
220 x 1
200 x 6
200 x 6
200 x 6
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 8
Weighted Pull Ups
BW x 5 >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6 PR
+35lbs x 5
+35lbs x 4
Pull Ups
BW x 7 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 8
Standing DB Shoulder Press (left side only)
45 x 12 >> 60sec rests.
45 x 10
Wednesday - 08/20/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 8 >> Can move up to 280lbs now.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 6
275 x 6
Seated Leg Curls
170 x 12 >> 60sec rests.
170 x 10
170 x 8
Hack Squat Machine Calf Raises
+90lbs x 3 >> 60sec rests.
+180lbs x 8
+180lbs x 8
+180lbs x 8
+180lbs x 8
+180lbs x 8
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
8
Seated Cable Rows
140 x 12 >> 60sec rests.
140 x 12
140 x 10
Cable External Rotations (left side only)
25 x 10 >> 60sec rests.
25 x 10
25 x 10
Friday - 08/22/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 4
205 x 3
Incline DB Bench Press
50's x 10 >> 60sec rests.
50's x 8
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> Form was a bit off. Will repeat this weight next time.
135 x 5
155 x 3
175 x 3
195 x 2
225 x 1
225 x 6
225 x 6
225 x 6
Seated Cable Rows
140 x 12 >> 60sec rests.
140 x 12 PR
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8
Standing DB Shoulder Press (left side only)
45 x 12 >> 60sec rests.
45 x 6
Pull Ups
BW x 3 >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 7
BW x 5
BW x 4
BW x 3
Cable External Rotations (left side only)
25 x 12 >> 60sec rests.
25 x 12
25 x 12
Sunday - 08/24/14
-= Workout Log =-
Deadlift
155 x 1
205 x 3
245 x 1
245 x 1
295 x 1
315 x 1
355 x 1
330 x 5
Sitting Leg Curls
170 x 12 >> 60sec rests.
170 x 10
170 x 8
Hack Squat Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+200lbs x 10 PR
+200lbs x 10 PR
+200lbs x 10 PR
+200lbs x 8 PR
+200lbs x 8 PR
Monday - 08/26/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 5
205 x 5
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 10
Weighted Pull Ups
BW x 5 >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6
+35lbs x 5
+35lbs x 5 PR
Pull Ups
BW x 7 >> 60sec rests.
BW x 5
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8
Standing DB Shoulder Press (left side only)
45 x 12 >> 60sec rests.
45 x 8
Hanging Leg Raises
10 >> 60sec rests.
10
10
Wednesday - 08/27/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 3
280 x 3
Seated Leg Curls
170 x 12 >> 60sec rests.
170 x 12 PR
170 x 10 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+200lbs x 10
+200lbs x 10
+200lbs x 10
+200lbs x 10 PR
+200lbs x 10 PR
Ab Wheel Rollouts
6.5ft x 10 >> 60sec rests.
6.5ft x 10
6.5ft x 10
Seated Cable Rows
140 x 12 >> 60sec rests.
140 x 12
140 x 15 PR
Cable External Rotations (left side only)
25 x 12 >> 60sec rests.
25 x 12
25 x 12
Friday - 08/29/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 6
205 x 3
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 8
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 3
175 x 1
205 x 1
245 x 1
225 x 6
225 x 6
225 x 6
Seated Cable Rows
140 x 12 >> 60sec rests.
140 x 15 PR
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 10
Standing DB Shoulder Press (left side only)
45 x 12 >> 60sec rests.
45 x 8
Pull Ups
BW x 3 >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 7
BW x 6 PR
BW x 3
BW x 4 PR
Sunday - 08/31/14
-= Workout Log =-
Deadlift
155 x 1
205 x 3
245 x 1
245 x 1
295 x 1
315 x 1
355 x 1
330 x 6
Sitting Leg Curls
170 x 12 >> 60sec rests.
170 x 12
170 x 10
Hack Squat Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+200lbs x 12 PR
+200lbs x 12 PR
+200lbs x 10
+200lbs x 10
+200lbs x 8
Hanging Leg Raises
10 >> 60sec rests.
10
10
Monday - 09/01/14
-= Workout Log =-
Bench Press
45 x 10
45 x 10
95 x 8
95 x 5
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 5
Incline DB Bench Press
50's x 12
Pull Ups
BW x 5 >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6
BW x 8
Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
Standing DB Shoulder Press (left side only)
45 x 12
Damn... had a workshift... feeling like absolute ass right now (not because of work but).
going to stuff my face so i dont weight. i have a fever.
what no
feeling a little better today. i should be able to squat fine tomorrow, im still de-loading though
edit: OHH.. i mean im sick and im going to stuff my face with food so i dont lose weight.
left a few words out there...
Friday - 09/05/14
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 4
205 x 3
Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 10
Pull ups
BW x 5 >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 8
BW x 6
BW x 4
BW x 3
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
Standing DB Shoulder Press (left side only)
45 x 12 >> 60sec rests.
45 x 8
Monday - 09/08/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 3
280 x 3
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 4
205 x 3
Incline DB Bench Press
50's x 10 >> 60sec rests.
50's x 8
Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8
Wednesday - 09/10/14
-= Workout Log =-
Deadlift
155 x 5
205 x 5
245 x 3
265 x 1
295 x 1
335 x 1
365 x 1
335 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6 PR
+35lbs x 3
BW x 7
BW x 4
Seated Leg Curls
160 x 12 >> 60sec rests.
170 x 12 >> Was supposed to do 170lbs first set but messed up.
170 x 10
Seated Cable Rows
100 x 5 >> 60sec rests.
150 x 12 PR
150 x 10
150 x 8
Ab Wheel Rollouts
7ft x 8 >> 60sec rests.
7ft x 8
7ft x 8
Tuesday - 09/16/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 6 PR
280 x 3
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 6 PR
205 x 2
Incline DB Bench Press
55's x 12 >> 60sec rests.
55's x 6
Hack Squat Machine Calf Raises
BW x 5
+90lbs x 3
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 10
+200lbs x 10 PR
Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
DB Shoulder Press (left side only)
45 x 12 >> 60sec rests.
45 x 6
Thursday - 09/26/14
-= Workout Log =-
Deadlift
155 x 5
205 x 5
245 x 3
265 x 1
295 x 1
340 x 1
365 x 1
335 x 5
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 3
BW x 7
BW x 4
Seated Leg Curls
175 x 12 >> 60sec rests.
175 x 10 >> Was supposed to do 170lbs first set but messed up.
175 x 8
Seated Cable Rows
100 x 5 >> 60sec rests.
150 x 12
150 x 12 PR
150 x 10 PR
Ab Wheel Rollouts
7ft x 8 >> 60sec rests.
7ft x 5
7ft x 2
Monday - 09/22/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5 >> I can finally move up to 285lbs... that took a while.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 6 PR
280 x 6 PR
Hack Squat Machine Calf Raises
BW x 5
+90lbs x 3
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 10 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 6
205 x 5 PR
Incline DB Bench Press
55's x 12 >> 60sec rests.
55's x 6
Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 10
Wednesday - 09/23/14
-= Workout Log =-
Deadlift
155 x 5
155 x 3
205 x 5
245 x 3
265 x 1
305 x 1
340 x 1
365 x 1
335 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 4
BW x 7
BW x 4
Seated Leg Curls
175 x 12 >> 60sec rests.
175 x 12 PR >> Was supposed to do 170lbs first set but messed up.
175 x 8 PR
Seated Cable Rows
100 x 5 >> 60sec rests.
150 x 12
150 x 12
150 x 12
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 4
7ft x 4
Friday - 09/27/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6 PR
280 x 4
280 x 3
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 12
+200lbs x 12 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 6
205 x 6 PR
Incline DB Bench Press
55's x 12 >> 60sec rests.
55's x 5
Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 8
30's x 8
DB Shoulder Press (left side only)
45 x 8
45 x 8
Saturday - 09/28/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> Form was sloppy, yikes.
155 x 3
175 x 3
205 x 2
225 x 1
245 x 1
225 x 6
225 x 6
225 x 3
Seated Cable Rows
150 x 12 >> 60sec rests.
150 x 12
Seated Leg Curls
100 x 5 >> 60sec rests.
150 x 3 >> Idn what happened here. Something felt off. Couldn't get the set up right. Couldn't tell why.
175 x 12
175 x 8
175 x 6
Pull ups
BW x 3 >> 60sec rests.
+20lbs x 3
+40lbs x 1
+60lbs x 1
BW x 10
BW x 7
BW x 4
BW x 4
BW x 4
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10
Monday - 09/29/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6
285 x 5 PR
285 x 3 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests
+90lbs x 3
+180lbs x 1
+220lbs x 8 PR
+220lbs x 8 PR
+220lbs x 8 PR
+220lbs x 8 PR
+220lbs x 8 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
210 x 6 PR
210 x 5 PR
210 x 4 PR
Incline DB Bench Press
55's x 12 >> 60sec rests.
55's x 8 PR
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 7
30's x 6
Standing DB Shoulder Press (left side only)
45 x 10 >> 60sec rests.
45 x 8
Wednesday - 10/01/14
-= Workout Log =-
Deadlift
155 x 5
155 x 3
205 x 5
245 x 3
285 x 1
335 x 1
365 x 1
340 x 5 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 5 PR
BW x 7 PR
BW x 4 PR
Seated Leg Curls
175 x 12 >> 60sec rests.
175 x 10 >> Went down :/
175 x 8
Seated Cable Rows
120 x 5 >> 60sec rests.
160 x 12 PR
160 x 8 PR
160 x 7 PR
Friday - 10/04/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5 >> I'll prob get 285 for 3x6 on Monday.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6
285 x 6 PR
285 x 4 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+220lbs x 10 PR
+220lbs x 10 PR
+220lbs x 10 PR
+220lbs x 8 PR
+220lbs x 6
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
210 x 6
210 x 6 PR
210 x 6 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 6
Super Strict Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12
30's x 7
30's x 5
DB Shoulder Press (left side only)
45 x 8
45 x 8
Ab Wheel Rollouts
7ft x 10
7ft x 8 PR
7ft x 5 PR
Saturday - 10/05/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> Form was much better. I'll move up to 230lbs next week.
155 x 3
175 x 3
205 x 2
225 x 1
245 x 1
225 x 6
225 x 6
225 x 6 PR
Seated Cable Rows
160 x 12 PR >> 60sec rests.
160 x 8
Seated Leg Curls
100 x 5 >> 60sec rests.
150 x 3
175 x 12
175 x 10
175 x 8
Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+20lbs x 3 >> If i rest 3-5min per set I can definitely hit 5x10 on the pullups.
+40lbs x 1 >> Going to add this extra back off set for good measure from now on.
+60lbs x 1
BW x 10
BW x 7
BW x 5 PR
BW x 4 PR
BW x 4 PR
BW x 7
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10
Monday - 10/07/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 6
285 x 6
285 x 6 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests
+90lbs x 3
+180lbs x 1
+220lbs x 10
+220lbs x 10
+220lbs x 10
+220lbs x 9 PR
+220lbs x 6 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
215 x 6 PR
215 x 6 PR
215 x 4 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 8 PR
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8 PR
30's x 6 PR
Standing DB Shoulder Press (left side only)
45 x 10 PR >> 60sec rests.
45 x 10 PR
285x6 PR?
Um... what?
Wednesday - 10/08/14
-= Workout Log =-
Deadlift
135 x 5
185 x 3
225 x 5
275 x 3
315 x 1
340 x 1
365 x 1
340 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 6 PR
BW x 6
BW x 4
BW x 7
Seated Leg Curls
175 x 12 >> 60sec rests.
175 x 12 PR >> Went down :/
175 x 6
Seated Cable Rows
120 x 5 >> 60sec rests.
160 x 12
160 x 12 PR
160 x 8 PR
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10 PR
7ft x 7 PR
Friday - 10/10/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
290 x 6 PR
290 x 5
290 x 4
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+220lbs x 10
+220lbs x 10
+220lbs x 10
+220lbs x 9 PR
+220lbs x 7 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
215 x 6
215 x 6
215 x 6 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 6
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8 PR
30's x 6 PR
DB Shoulder Press (left side only)
45 x 10 PR
Saturday - 10/11/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 3
175 x 3
205 x 2
225 x 1
245 x 1
230 x 6 PR
230 x 6 PR
230 x 6 PR
Seated Cable Rows
160 x 12 >> 60sec rests.
160 x 10 PR
Seated Leg Curls
100 x 5 >> 60sec rests.
150 x 3
175 x 12
175 x 12 PR
175 x 8 PR
Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+20lbs x 3 >>
+40lbs x 1
+60lbs x 1
BW x 10
BW x 8 PR
BW x 5 PR
BW x 4 PR
BW x 4 PR
BW x 7 PR
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10 >> Not sure why I dropped on these. Maybe because I do them while focusing a lot on flexion now.
6 >> It really made my abs pop... work them with flexion, not just isometrically while the hip flexors do all the work.
4
Monday - 10/13/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
285 x 1
315 x 1
295 x 6
295 x 6 PR
295 x 6 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12 PR
+220lbs x 12 PR
+220lbs x 10 PR
+220lbs x 9 PR
+220lbs x 7 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 2
235 x 1
220 x 6 PR
220 x 5
220 x 3
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 8 PR
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10 PR
30's x 7 PR
DB Shoulder Press (left side only)
45 x 8 >> 60sec rest.
45 x 8
do you think you maybe just started this block a little too conservatively? i mean, i've squatted 315x5,5,5 and benched 225x5,5,4 at 20-25 pounds lighter than you are right now and we all know you're leaner and more athletic than i am.
Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.
Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)
How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...
checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so
Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.
Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)
How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...
checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so
what were you eating / how much sleep did you get when you were strongest?
at peak i was sleeping most of the time. got tired of too much sleep. can't even daily a 200kg now. i used to call it a weak day when i put 440 instead of 455.
creatine is not instant. takes weeks to bloat from it. add caffeine too. thats all u can do without juicing.
Wednesday - 10/15/14
-= Workout Log =-
Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
375 x 1
345 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 1
+40lbs x 6 PR
+40lbs x 5
+40lbs x 4
BW x 7 PR
BW x 4
BW x 7
Back Extensions
BW x 5 >> 60sec rests.
45 x 10 >> This and then the seated cable rows just kill my lower back. Idn if I want to do these.
45 x 10 >> I might just move them to my Mon squat day instead. That should be better. We'll see how it affects my Wed deadlift sessions.
Seated Cable Rows
120 x 5 >> 60sec rests.
160 x 12
160 x 12
160 x 10 PR
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10
7ft x 8 PR
Friday - 10/17/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
295 x 6 PR
295 x 3
295 x 3
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR
+220lbs x 10 PR
+220lbs x 7 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
220 x 6
220 x 5
220 x 5 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 6
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12 PR
30's x 6
DB Shoulder Press (left side only)
45 x 10 PR >> 60sec rest.
45 x 6
Saturday - 10/18/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 3
155 x 3
195 x 2
225 x 1
245 x 1
235 x 6 PR
235 x 6 PR
235 x 6 PR
Seated Cable Rows
160 x 12 PR >> 60sec rests.
160 x 10 PR
Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+20lbs x 3 >>
+40lbs x 1
+60lbs x 1
BW x 10
BW x 9 PR
BW x 6 PR
BW x 4 PR
BW x 4 PR
BW x 7 PR
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10 PR
Hamstrings still crazy sore from back extensions on wednesday so I didnt work them out today.
It's not about the hamstrings at all. You lengthen them at the hip and shorten them at the knee. They stay pretty much the same length.
It's all in the ankle dorsiflexion. Look at how far your knees have traveled.
Monday - 10/20/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
295 x 6
295 x 5 PR
295 x 4 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR
+220lbs x 10 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
220 x 6
220 x 6 PR
220 x 5 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 7 PR
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 6
DB Shoulder Press (left side only)
45 x 10 >> 60sec rest.
45 x 8 PR
Wednesday - 10/22/14
-= Workout Log =-
Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
385 x 1
355 x 5 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6 PR
+40lbs x 6 PR
+40lbs x 4 PR
BW x 7 PR
BW x 5 PR
BW x 7
Back Extensions
BW x 5 >> 2min rests.
45 x 10
45 x 10
Seated Cable Rows
120 x 5 >> 60sec rests.
160 x 12
160 x 12
160 x 12 PR
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10 >> These were harder than last time. Gym floor isn't perfectly straight. I have to find the exact same spot as before.
7ft x 6
Friday - 10/24/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
295 x 6
295 x 6 PR
295 x 6 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+180lbs x 1
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12
+220lbs x 12 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
220 x 6
220 x 6
220 x 6 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 8 PR
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8 PR
DB Shoulder Press (left side only)
45 x 10 >> 60sec rest.
45 x 8 PR
Monday - 10/27/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
300 x 6 PR
300 x 5 PR
300 x 4 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 3
+180lbs x 2
+270lbs x 1
+250lbs x 10 PR
+250lbs x 8 PR
+250lbs x 8 PR
+250lbs x 8 PR
+250lbs x 8 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
225 x 6 PR
225 x 4 PR
225 x 3 PR
Incline DB Bench Press
55's x 12 PR >> 60sec rests.
55's x 12 PR
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 10 PR
DB Shoulder Press (left side only)
45 x 10 PR >> 60sec rest.
45 x 8 PR
Wednesday - 10/29/14
-= Workout Log =-
Deadlift
155 x 5
205 x 3
245 x 3
295 x 2
335 x 1
385 x 1
355 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 5 PR
BW x 7 PR
BW x 4
BW x 9 PR
Seated Cable Rows
140 x 5 >> 60sec rests.
185 x 1
165 x 12 PR
165 x 8 PR
165 x 6 PR
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10 >> Damn these are killer.
7ft x 8
Friday - 10/31/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
300 x 6
300 x 6 PR
300 x 6 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 10 PR
+250lbs x 10 PR
+250lbs x 10 PR
+250lbs x 10 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
235 x 1
225 x 6
225 x 5 PR
225 x 3 PR
Incline DB Bench Press
60's x 10 PR >> 60sec rests.
60's x 8 PR
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12 PR
DB Shoulder Press (left side only)
45 x 8 PR >> 60sec rest.
45 x 8 PR
Saturday - 11/01/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 3
155 x 3
195 x 2
225 x 1
245 x 1
240 x 6 PR
240 x 6 PR
240 x 6 PR
Seated Cable Rows
160 x 12 PR >> 60sec rests.
160 x 15 PR
Pull ups
BW x 3 >> 60sec rests
+20lbs x 3
+40lbs x 1
+60lbs x 1
BW x 10
BW x 10 PR
BW x 5 PR
BW x 4 PR
BW x 4 PR
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10
i like RDLs better than GMs because i feel like i can engage my glutes more easily throughout the movement. both hit lower back pretty well, and obviously hamstrings. YMMV.
that said, you're already doing DLs so if you want a curl instead of an extension movement, maybe try swiss ball hamstring curls? or natural GHR? and then swiss ball or bench hypers for your lower back?
Monday - 11/03/14
-= Workout Log =-
Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12 PR
+250lbs x 12 PR
+250lbs x 8
+250lbs x 8
+250lbs x 8
Bench Press
45 x 10
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
215 x 8 PR
185 x 4 (paused)
185 x 4 (paused)
205 x 2 (paused)
215 x 6
Super Strict Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
40's x 1
35's x 8 PR
35's x 6 PR
35's x 5 PR
Wednesday - 11/05/14
-= Workout Log =-
Deadlift
155 x 5
205 x 3
245 x 3
245 x 1
295 x 1
335 x 1
360 x 1
395 x 1
360 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6 PR
BW x 7 PR
BW x 4 PR
BW x 8
Seated Cable Rows
140 x 5 >> 60sec rests.
185 x 1
165 x 12
165 x 10 PR
165 x 8 PR
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10
7ft x 7
Friday - 11/07/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
305 x 6 PR
305 x 6 PR
305 x 6 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 10 PR
+250lbs x 10 PR
+250lbs x 10 PR
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6
225 x 5
225 x 4 PR
Incline DB Bench Press
60's x 12 PR >> 60sec rests.
60's x 8 PR
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 1
40's x 1
35's x 10 PR
35's x 7 PR
35's x 5 PR
Standing Shoulder Press (left side only)
45 x 12 PR
45 x 10 PR
Saturday - 11/08/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> I'm going to stick with 245 for a few weeks and get my form better. Used too much back.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
245 x 6 PR
245 x 6 PR
245 x 6 PR
Seated Cable Rows
165 x 12 PR >> 60sec rests.
165 x 10 PR
Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 6 PR
BW x 4 PR
BW x 4 PR
BW x 8
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10
Monday - 11/10/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5 >> 365 is a bit too much of a struggle, defeating the purpose of the warm up. 355 next time.
185 x 5 >> Man I was feelin it today. Went for 315 instead of 310.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
315 x 6 PR
315 x 5 PR
315 x 4 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR
+250lbs x 10 PR
+250lbs x 10 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Need to change the warm up scheme next time.
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6
225 x 5
225 x 4
Incline DB Bench Press
65's x 8 PR >> 60sec rests.
65's x 6 PR >> The 60's were taken so I stepped it up.
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 1
40's x 1
35's x 10
35's x 7
35's x 5
Standing Shoulder Press (left side only)
45 x 12
45 x 10
switching rep scheme is a good idea. also, have you considered emphasizing more accessory work? what do you think is holding you back? maybe it's time to try some dedicated tricep work, for example.
because yeah, you're significantly bigger than i am but i got my bench to 225 x 5,5,4 earlier this year without trying that hard. something's amiss there for you.
or try adjusting your grip? if you're doing really wide grip, then maybe narrow a bit to a more conventional grip? or do a bit of fiddling around with technique? maybe you're not pressing through the floor enough with your feet?
Wednesday - 11/12/14
197lbs
-= Workout Log =-
Deadlift
155 x 5
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
365 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 8 PR
BW x 3
BW x 9 PR
Seated Cable Rows
140 x 5 >> 60sec rests.
185 x 1
165 x 12
165 x 11 PR
165 x 5
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10 >> Not sure what happened here :/
7ft x 5
Friday - 11/14/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
315 x 6
315 x 6 PR
315 x 6 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR
+250lbs x 10 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6
Super Strict Lateral Raises
30's x 15
Standing Shoulder Press (left side only)
45 x 12
45 x 10
Sunday - 11/16/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> Still sticking with 245. Need to perfect form.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
245 x 6
245 x 6
245 x 8 PR
Seated Cable Rows
165 x 12 >> 60sec rests.
165 x 12 PR
Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 3
BW x 3
BW x 10 PR
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10
congrats on getting the three plates x6,6,6
Tuesday - 11/18/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6 PR
320 x 5 PR
320 x 4 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Bench dropped... fuck
135 x 5 >> Adding a back up set from now on.
185 x 3
225 x 1
245 x 1
225 x 6
225 x 4
225 x 3
185 x 8
Incline DB Bench Press
65's x 10 PR
65's x 8 PR
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5 >> I can move up in weight now!
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR
Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12 PR
35's x 10 PR
35's x 8 PR
Standing Shoulder Press (left side only)
45 x 12 PR
45 x 10 PR
Thursday - 11/20/14
-= Workout Log =-
Deadlift
155 x 5 >> Wow even the 395 was super tough. What happened today?
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
370 x 5 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 8
BW x 4 PR
BW x 10 PR
Seated Cable Rows
140 x 5 >> 60sec rests.
185 x 1
165 x 12
165 x 12 PR
165 x 7 PR
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10
7ft x 10 PR
bro are you gelling your hair up, bro?
bro are you gelling your hair up, bro?
just water. and it stays like that when it dries somehow.
but yea it looks pretty douchebaggy there i guess. i hate the guido look.
Saturday - 11/22/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6
320 x 6
320 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Bench dropped... fuck
135 x 5 >> Adding a back up set from now on.
185 x 3
225 x 1
245 x 1
225 x 6
225 x 4
225 x 3
185 x 10 PR
Incline DB Bench Press
65's x 8
65's x 6
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 8 PR
+270lbs x 8 PR
+270lbs x 8 PR
+270lbs x 8 PR
+270lbs x 8 PR
Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8
Monday - 11/24/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> I'll stick with this until I can hit 3x8. I'm using too much back.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
250 x 6 PR
250 x 6 PR
250 x 6 PR
Seated Cable Rows
170 x 12 PR >> 60sec rests.
170 x 8 PR
Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+25lbs x 3 >> Don't know what happened here. Shoulda gotten 7+ for the third set.
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 5
BW x 4
BW x 4
BW x 10
Tuesday - 11/25/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6
320 x 6
320 x 4 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 3 PR
185 x 12 PR
Incline DB Bench Press
65's x 10 PR
65's x 6
Hack Squat Machine Calf Raises
BW x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 10 PR
+270lbs x 10 PR
+270lbs x 10 PR
+270lbs x 10 PR
+270lbs x 10 PR
Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7
i like the bench plan. good luck with it.
Thursday - 11/27/14
-= Workout Log =-
Deadlift
155 x 5
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
370 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+45lbs x 6 PR
+45lbs x 6 PR
+45lbs x 4 PR
Seated Cable Rows
140 x 5 >> 60sec rests.
185 x 1
165 x 12
165 x 12
165 x 10 PR
Saturday - 11/29/14
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6
320 x 6
320 x 6 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 2
225 x 1
245 x 1
235 x 3
190 x 12 PR
Incline DB Bench Press
65's x 8
65's x 4
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 12 PR
+270lbs x 12 PR
+270lbs x 10 PR
+270lbs x 10 PR
+270lbs x 10 PR
Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7
Sunday - 11/30/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> Still sticking with 245. Need to perfect form.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 6
245 x 6
245 x 6
Seated Cable Rows
170 x 12 PR >> 60sec rests.
170 x 12 PR
Pull ups
BW x 3 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 7 PR
BW x 3
BW x 4 PR
BW x 11 PR
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10
Tuesday - 12/02/14
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6 PR
325 x 5 PR
325 x 3 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 15 PR
+270lbs x 13 PR
+270lbs x 10 PR
+270lbs x 8 PR
+270lbs x 8 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Was supposed to do 195lbs not 200lbs, but that's okay.
135 x 5
155 x 3
195 x 1
235 x 3
235 x 3 PR
200 x 9 PR
Incline DB Bench Press
65's x 9 PR
65's x 5 PR
Yup, can't trust it, fluctuations are crazy. What you can do ( what i do too ) is:
-Be aware of the offset between the home scale and the gym scale. Weigh yourself right before gym at home and then right when you go at the gym. That way the differences won't confuse you.
-Don't take the bf/hydration readings to the letter. But use them exactly as you said, quantitative. What i do is always measure under the -relatively- same conditions, morning, before breakfast, after toilet. Take the scale readings, also the waist/height bf measurements. If you have calipers, even better. Put the numbers in an excel file, make xy graphs of them. Those combined with the mirror test can give you a very accurate 'where am I going' feel.
the floor the scale is on also makes a difference. my bathroom scale gives different readings in the middle of the floor vs against the wall.
Thursday - 12/04/14
198.2lbs | 15.8% bf | 61.1% H2O
-= Workout Log =-
Deadlift
155 x 5 >> 405 went a lot smoother than expected. Max is 440-455.
205 x 5 >> The pockets on my new sweatpants are kinda in front.
245 x 3 >> My elbow rested on the phone in my pocket, kinda threw me off.
295 x 2 >> Need to remember not to wear these sweats on deadlift day.
335 x 1
375 x 1
405 x 1
375 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+45lbs x 6
+45lbs x 6
+45lbs x 5 PR
BW x 7
BW x 5
BW x 10
Hanging Leg Raises
10 >> 60sec rests.
10 >> Forgot my ab wheel today so I did these instead.
10
Seated Cable Rows
140 x 5 >> 60sec rests.
185 x 1 >> Dropped by two reps. Maybe it's because I did all my pull ups this workout unlike last time.
165 x 12 >> Also from doing hanging leg raises beforehand which destroy my forearms.
165 x 12
165 x 8
Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 8 PR
35's x 5
or you could, uh, take your phone out of your pocket when you dead lift. :pokerface:
Saturday - 12/06/14
196.0lbs | 15.5% bf | 61.6% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> I think i'll hit 3x6 next time.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6
325 x 6 PR
325 x 4 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Bench was tough :/
135 x 5 >> Starting next week I'm benching on deadlift day as well. Just up to a 235 single.
155 x 3 >> I need to get my CNS used to the heavy weight.
195 x 1 >> Adding a set of 235x3 next week.
235 x 3
235 x 3
200 x 10 PR
Incline DB Bench Press
65's x 8
65's x 5
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 15 PR
+270lbs x 15 PR
+270lbs x 10 PR
+270lbs x 8 PR
+270lbs x 8 PR
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6 PR
Single Arm DB Presses (left side only)
45 x 12 PR >> 60sec rests.
45 x 12 PR
Sunday - 12/07/14
195.6lbs | 15.3% bf | 61.7% H2O
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 5
175 x 3
205 x 2
225 x 1
250 x 6
250 x 6
250 x 7 PR
Seated Cable Rows
175 x 12 PR >> 90sec rests.
180 x 10 PR >> Some guy did a set in between mine, so I rested more but raised the weight.
Pull ups
BW x 5 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 7
BW x 5 PR
BW x 4 PR
BW x 11 PR
Super Strict Hanging Leg Raises
10 >> 60sec rests.
10
10
Tuesday - 12/09/14
195.4lbs | 15.3% bf | 61.6% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> I don't feel I improved. I think I hit 3x6 today simply because I pushed myself to the limit.
185 x 5 >> If I tried just as hard last workout, I would have gotten it then too.
185 x 3 >> 330 for 3x6 may take more than 3 attempts... my gains are slowing down.
225 x 3
275 x 1
315 x 1
365 x 1
325 x 6
325 x 6
325 x 6 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> Hit the same number of reps as last time but my calves were destroyed this time.
+270lbs x 1 >> I made sure to pause at the top and bottom of every single rep this time around.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> After 2x3, I felt as though I wouldn't be able to get a third set.
135 x 5 >> Surprisingly the first two reps of the 3rd set were the easiest of all. Third rep was tough.
155 x 3 >> Pretty sure I'll hit 200x12 next time.
195 x 1
235 x 3
235 x 3
235 x 3
200 x 11 PR
Incline DB Bench Press
65's x 6
65's x 5
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9 PR
35's x 7 PR
Single Arm DB Presses (left side only)
45 x 12 PR
killing it, man, great to see so much progress! :highfive:
Thursday - 12/11/14
195.8lbs | 15.3% bf | 61.6% H2O
-= Workout Log =-
Deadlift
155 x 5 >> The extra single at 245lbs seemed to help a lot...
205 x 5
245 x 3
245 x 1
295 x 1
335 x 1
370 x 1
405 x 1
380 x 6 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3 >> Didn't hit 3x6 last time. Thought I did so I went up to 50lbs. I'll stay here though!
+50lbs x 2
+75lbs x 1
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 4 PR
BW x 8 PR
BW x 3
BW x 8
Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> I've seemed to have stalled on my 3x12 on these. This ties my PR.
165 x 12 >> On my 2x12 days when I do these directly after pendlay rows, I'm still going up and up!
165 x 10
Ab Wheel Rollouts
7ft x 10 >> 60sec rests.
7ft x 10 >> Haven't dont these in a while. Finally hit 3x10. Increasing distance next time.
7ft x 10 PR
Saturday - 12/13/14
195.4lbs | 15.3% bf | 61.6% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Rushed my warm up. Squats felt very shitty. Lots of stiffness, aching, and knee clicking!
185 x 5 >> Honestly surprised I hit 6,5,3 especially with no headphones and a crap warm up.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6 PR
330 x 5 PR
330 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Improved my form with a simple change. Kept my glutes squeezed throughout the set.
135 x 5 >> This eliminates the problem where my ass comes off the bench, so I don't hitch now.
155 x 3 >> I'm much more stable now. Rushed the warm up though so I didn't PR.
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
200 x 11
Sunday - 12/14/14
195.4lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 5
155 x 3
205 x 2
245 x 1
275 x 1
255 x 6 PR
255 x 6 PR
255 x 6 PR
Seated Cable Rows
175 x 12 >> 90sec rests.
175 x 12 PR
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10 PR
30's x 8 PR
Pull ups
BW x 5 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 7
BW x 5
BW x 5 PR
BW x 10
i'm mostly impressed that you're getting that high off two with no arm swing.
i'm mostly impressed that you're getting that high off two with no arm swing.
That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.
I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.
i'm mostly impressed that you're getting that high off two with no arm swing.
That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.
I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.
that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".
Yeah. You got stronger, I didn't.
1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.
you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.
Tuesday - 12/16/14
196.5lbs | 15.3% bf | 61.6% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Oh boy this was tough. Really hope I hit 3x6 next workout but it may be a stretch.
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6 PR
330 x 4 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> 15 reps put my calves on fireeeeeeeeee.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12 PR
+270lbs x 12 PR
+270lbs x 8 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> No spotter, didn't want to risk a 3rd rep on that last set of 235.
135 x 5 >> Still technically a PR though heheh.
155 x 3
195 x 1
235 x 3
235 x 3
235 x 3
235 x 2 PR
200 x 9
Incline DB Bench Press
65's x 6
65's x 5
Thursday - 12/18/14
196.0lbs | 15.3% bf | 61.5% H2O
-= Workout Log =-
Deadlift
155 x 5 >> Was feelin it and went for a 425lb deadlift.
205 x 5 >> Was not as hyped up for the 385 since I was happy about the 425, so I only got 5 reps not 6.
245 x 3 >> Still a PR though!
245 x 1
295 x 1
335 x 1
385 x 1
425 x 1 PR
385 x 5 PR
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6 PR
+50lbs x 4 PR
BW x 7
BW x 4
BW x 7
Seated Cable Rows
140 x 5 >> 60sec rests.
175 x 12 >> I was like wtf? 7 reps on second set? Why am I getting so weak?
175 x 7 >> Wasn't until about 5 seconds ago while writing this log that I realized I was supposed to do sets of 165lbs.
160 x 12
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8
Standing Cable Crunches
70 x 15 >> 60sec rests.
70 x 15 >> Wanted to try these out. Not sure how I feel yet. Need more weight but it's hard to stay balanced with more weight.
70 x 15
super solid, good job.
(http://i.imgur.com/aAPLDej.png)
Saturday - 12/20/14
195.2lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
ATG Squat (de-load)
135 x 8 >> 2min rests.
135 x 5 >> This felt super heavy. Was thinking of powering through, probably getting 6,6,4 again... maybe.... maybe not, it was tough, i wasn't feeling it at all
185 x 5 >> But my right rear delt cramped on the 4th rep so I racked the bar and decided to back off of legs today.
185 x 3 >> But still. The squats have finally caught up to me. Or so it seems?
225 x 3 >> I rememeber a while back I thought I was going to stall at like 305x6 but still plowed through and here I am.
275 x 2
315 x 1
365 x 1
330 x 4
330 x 3
330 x 2
Hack Squat Machine Calf Raises (de-load)
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Loaded up 245 thinking it was 235. Was so pissed to only get 1 rep, thinking I'm starting to REGRESS AGAIN.
135 x 5 >> After two singles, realized it was 245. Whew. I've had a bad history of REGRESS in my weightlifting.
155 x 3 >> Did a third single anyway. Felt good. Form was solid. Will go back to four triples of 235 and a back up set next week.
195 x 1
225 x 1
245 x 1
245 x 1
245 x 1
235 x 3
200 x 9
Incline DB Bench Press
65's x 8 >> 60sec rests.
65's x 5
Sunday - 12/21/14
193.6lbs | 14.8% bf | 63.0% H2O
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 5
155 x 3
205 x 2
245 x 1
275 x 1
255 x 6
255 x 6
255 x 6
Seated Cable Rows
175 x 12 >> 90sec rests.
175 x 8 >> Fuck. These went down.
Pull ups (de-load)
BW x 5 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 11 PR
30's x 7
Hanging Leg Raise Plus
10 >> 60sec rests.
10 >> This "Plus" version I'm doing just means I'm going way up and inverting myself a bit.
6 >> Hits the actual rectus abdominis a ton and not just the hip flexors.
Tuesday - 12/23/14
196.0lbs | 15.4% bf | 61.6% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Third set was extremely difficult. The normal me would have racked it after 4 and saved it for the next workout.
185 x 5 >> I was determined to hit this so I can move up to a more even 335lbs next workout!
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6
330 x 6 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> Went down a bit but form is getting stricter so that's fine.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
235 x 3 PR
200 x 10 PR
Incline DB Bench Press
65's x 6 >> 60sec rests.
65's x 5
Friday - 12/26/14
-= Workout Log =-
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 4
BW x 8 PR
BW x 5 PR
BW x 8 PR
Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Funny I'm stalling on 3x12 but not 2x12 on the other day of the week where I use heavier weight too.
165 x 12
165 x 8
Saturday - 12/27/14
195.2lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Added a set of 135x8 since I was so stiff. Made a HUGE difference.
185 x 5 >> Stopped at two sets. Time to change up my routine.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
335 x 6 PR
335 x 3 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> Form is stricter yet again. This was tough.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This was extremely difficult. I don't know what's going on. My bench has been stalling for over 4 months now.
135 x 5 >> Clearly this isn't working, even after de-loading my bench.
155 x 3 >> Switching to a high-rep routine starting next week.
195 x 1
225 x 1
235 x 3
235 x 3
Incline DB Bench Press
65's x 12 >> 60sec rests.
65's x 6
wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)
wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)
wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)
Tuesday - 12/30/14
195.4lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Damn... I feel like I have 355x5 in me. Wtf?
135 x 5 >> These 8 reps are killing me. I have no tolerance for high reps and short rests AT ALL.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3 PR
315 x 8 PR
315 x 5
315 x 3
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12
+270lbs x 10
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 8
200 x 6
Incline DB Bench Press
65's x 4 >> 60sec rests.
65's x 4 >> Yeah I'm going to have to drop to 60's since the high rep benches take a lot out of me.
so, uh...rest longer?
Thursday - 01/01/14
193.0lbs | 14.8% bf | 62.0% H2O
-= Workout Log =-
Deadlift
155 x 5 >> Well... I got 425x1 pretty easily and 385x5 last time....
205 x 5 >> This is what happens when I miss a single deadlift session.
245 x 3 >> I'll get it back quick though. I'm going to add back up reps, and also add a light day on Sundays.
245 x 1 >> Considering I've never deadlifted twice a week before in my life, I'll get it back really fast and then some.
295 x 1
335 x 1
385 x 1
425 x 0
385 x 3
335 x 2
335 x 1
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 5 PR
BW x 8 PR
BW x 5 PR
BW x 9 PR
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8
Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Tied my PR. I'm sure I'll PR next time.
165 x 12
165 x 10
Standing Cable Crunches
75 x 15 PR >> 60sec rests.
85 x 15 PR >> I may like these better than ab wheel rolllouts...
85 x 12 PR
I like Vanilla, except for in sex.
Jesus dreyth you're making me feel like a pussy, i have like 100lbs on you and our lifts are pretty close. If you can, try to stay around 190-200, my biggest regret was falling into the i gotta get heavier to get stronger mentality when i was at my strongest at 210 lbs. Keep up the good progress.
Saturday - 01/03/14
194.6lbs | 15.1% bf | 61.8% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Still figuring out the weights to use here.
135 x 5 >> I'll do 3x3 at 345lbs next time. 315 back up set, aiming for 8 reps.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
355 x 3 PR
345 x 3
315 x 6
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 11 PR
+270lbs x 10 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9 PR
200 x 5
Incline DB Bench Press
65's x 7 >> 60sec rests.
65's x 5
I really like his channel in general. There are some other very good videos too. I think he is a very intelligent and knowledgeable guy and he can break down all the concepts concerning weight training. Besides... he has some impressive strength feats to show for.
Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.
Monday - 01/05/14
193.6lbs | 14.8% bf | 62.0% H2O
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5 >> Form was damn sloppy. Staying at this weight till it gets better.
155 x 5
175 x 3
205 x 2
245 x 1
265 x 1
255 x 6
255 x 6
255 x 6
Seated Cable Rows
175 x 12 >> 60sec rests.
175 x 8
Srict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 11 PR
35's x 6 PR
Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 5
BW x 5
BW x 5
They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.
Maybe you both just need more volume, after listening to layne norton? i think thats his name, I increased the number of sets from a warm up set then 3-4 working sets ex. 135, 225, 275, 315, 325 to multiple sets. Ex. 135,185,205,225,250,275,300,315, 325 etc etc etc. I've had a 440lb bench before so if you guys need advice on it then lemme know, sadly enough the best thing I know how to do is increase my bench.
Tuesday - 01/06/14
193.0lbs | 14.7% bf | 62.1% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Used a different squat rack. Floor isn't straight there. It made this so much harder, and kinda hurts my left hip.
135 x 5 >> Definitely going to be waiting on the one good squat rack from now on, screw that shit.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
315 x 8
315 x 5
315 x 4 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 10
+270lbs x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9
200 x 6 PR
Standing Cable Crunches
85 x 15 >> 60sec rests.
85 x 12
85 x 10
Incline DB Bench Press
65's x 8 PR >> 60sec rests.
65's x 5 PR
GOALS by 1 June 2015
ATG Squat 325 x 5
Bench 245 x 5
Deadlift 385 x 5
At under 200lbs bw
where are you doing shift work? are you still in NYC?
Friday - 01/09/14
194.0lbs | 14.9% bf | 61.9% H2O
-= Workout Log =-
Deadlift
135 x 5 >> Almost back up to 385x5. I'll definitely get it next week.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 6 PR
BW x 7
BW x 4
BW x 9
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 11
30's x 7 PR
Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> WTF is going on here. Why am I dropping on these...
165 x 10
165 x 6
Sunday - 01/11/14
191.6lbs | 14.5% bf | 62.2% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Felt pretty good. May aim for 10 reps on the back up instead of increasing weight after 8 reps.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
350 x 3
350 x 3
315 x 8 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 5 >> I was looking in the mirror and... my calves actually exist now.
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14 PR
+270lbs x 12 PR
+270lbs x 10 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 10 PR
200 x 5
Incline DB Bench Press
65's x 9 PR >> 60sec rests.
65's x 5 PR
Tuesday - 01/13/14
195.6lbs | 15.2% bf | 61.7% H2O
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3 PR
315 x 8 PR
315 x 5 PR
315 x 4 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14
+270lbs x 11
+270lbs x 10
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> My chest felt like it was going to rip. It's because I benched just two days ago.
135 x 5 >> Did not have adequate recovery, so I won't be myself over dropping a little this workout.
155 x 3 >> Skipped the incline dumbell as well. I'm sure I'll PR next bench session.
195 x 1
225 x 1
200 x 10
200 x 9
200 x 5
Standing Cable Crunches
90 x 12 PR >> 2min rests.
90 x 10 PR
90 x 10 PR
Thursday - 01/15/14
-= Workout Log =-
Deadlift
155 x 5 >> The 425, which wasnt so hard last month before I missed my deadlift session and lost so much strength, was a MAX.
155 x 5 >> It took a ton out of me. Plus I have no headphones (again). Even the 385x1 after that was tough.
205 x 3 >> I need to add an extra deadlift day to get the strength back quicker. Just working up to a few singles at 385.
245 x 3
295 x 2
335 x 1
385 x 1
425 x 1
385 x 1
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3 >> Forgot to rest 3min for final set, did 60sec by accident.
+50lbs x 2
+75lbs x 1
+55lbs x 6 PR
+55lbs x 5 PR
+55lbs x 3 PR
BW x 9
BW x 5
BW x 4
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 12 PR
30's x 5
Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Dropped again. Got pissed. Didn't do a 3rd set.
165 x 8
Saturday - 01/17/14
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> 315x10... boy that was tough! Feels great though!
135 x 5 >> I'll move up to 355lbs next time.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
350 x 3
350 x 3
315 x 10 PR
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14
+270lbs x 12 PR
+270lbs x 10 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Failed the 6th rep on the last set. Just barely.
135 x 5
155 x 3
195 x 1
235 x 1
200 x 10
200 x 10
200 x 5
Incline DB Press
65's x 7 >> 60sec rests.
65's x 4 >> Went down since I failed on the bench. Made this tougher.
This happened at the gym today. Never heard more horrifying screams of pain in my life. His foot is completely in his shoe, btw. It looks like he barely has his shoe on, with his heel sticking out or something... but nope.
Careful out there guys.
Monday - 01/19/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 5
205 x 3
245 x 1
275 x 1
255 x 6
255 x 6
255 x 6
Seated Cable Rows
175 x 12 >> 60sec rests.
175 x 8
Tuesday - 01/20/14
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Damn that 365x3 was tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3 PR
315 x 8 PR
315 x 2
315 x 2
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 5 >> How the hell did I drop so much here???
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 11
+270lbs x 11
+270lbs x 10
+270lbs x 10
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Was not feeling it.
135 x 5
155 x 3
195 x 1
235 x 1
200 x 10
200 x 10
200 x 3
Incline DB Press
65's x 8 >> 60sec rests.
65's x 4
Pull ups
BW x 5 >> 60sec rests, except 3min rest for final set.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 4
BW x 4
BW x 6
Beautiful, solid, heavy and badass squat is beautiful, solid, heavy and badass.
I don't understand how can you squat with that narrow stance. My femurs would hit my hips like crazy plus I'd run out of the dorsiflexion after the first 1/4 squat portion.
I laughed at "foam rolling gluten" :P
Yeah... it's just... I think a lot of it is in your body structure... femur lengths and all that. I just hate to do mobility work, I just don't "believe" in it. I'm like "yeah yeah... I'm stretching this for 5-10 minutes so what? maybe I'll see a 1% increase in mobility in like 5 years of doing this".
Thursday - 01/22/14
193.8lbs | 15.0% bf | 61.9% H20
-= Workout Log =-
Deadlift
155 x 5 >> Rests went by feel.
155 x 5 >> Surprised I got 385x4.
205 x 3 >> WHY DO I FEEL IT SO MUCH MORE IN MY QUADS THAN MY P-CHAIN?!
245 x 3 >> Added back up sets this time.
295 x 2
335 x 1
385 x 1
405 x 1
385 x 4
355 x 3
335 x 5
Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3 >> Forgot to rest 3min for final set, did 60sec by accident.
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 5
+55lbs x 4 PR
BW x 8
BW x 5
BW x 8
Lower ab veins to me just mean a pump i think. I get them at the end of the day of lifting or towards the end of a 24hr long fast; even when obese. Not sure it means anything. Btw wonder what you look at 192?
^^ I dont get a pump from them. And if they caused my ab veins to come out, I would have noticed by now, especially from direct ab exercises! My bicep veins were coming out a lot too. Has something to do with hydration and blood vessel dilation... and low bodyfat too.
Here's me at 190:
(http://i.imgur.com/UoZnTwB.png)
Saturday - 01/24/14
191.4lbs | 14.5% bf | 62.2% H20
-= Workout Log =-
ATG Squat
135 x 8
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
405 x 20sec unrack
455 x 20sec unrack
405 x 1 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Was too dead after squatting. Don't care much that I dopped; it's expected.
135 x 5
155 x 3
195 x 2
235 x 1
200 x 10
200 x 6
200 x 5
Beautiful!
...
Then, as I'm standing there, the bar literally starts to feel lighter on my back, mid set. That has never happened to me before in my life! It was pretty damn cool to ACTUALLY FEEL the effects of adrenaline AS it's happening! So the weight feels light and then I get my confidence to squat even though my legs feel very shaky.
...
Last workout I squatted 360x3. So knowing that, my max is 405. That's a 45lb difference. I'll use my 3RM to gauge my max from now on. eg, 385x3 will give me a 435lb max. Actually a little more than that, but I like to take conservative figures for maxes. Not that it matters anyway; I'm not competing. I don't have to TEST my max. I just need to GET STRONGER so i can jump higher. But it's just cool to know my max.
Did you always had that much available dorsiflexion or...? That's pretty crazy.
Sunday - 01/25/14
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 5
205 x 3
245 x 1
275 x 1
255 x 6
255 x 6
255 x 6
Seated Cable Rows
175 x 12 >> 60sec rests.
175 x 8
Super Strict Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Man I haven't done these in a while!
40's x 1
35's x 12
35's x 10
35's x 5
Pull ups
BW x 5 >> 60sec rests, except 3min rest for final set.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 6
BW x 4
BW x 10
Hanging Leg Raises
10 >> 60sec rests.
10
2
Did you always had that much available dorsiflexion or...? That's pretty crazy.
I'm pretty sure I did. When I used to squat parallel and/or with a wider stance and toes pointed out more, i didnt dorsiflex as much. Thats because mechanically it wasnt necessary. but i COULD have had the same dorsiflexion had i went atg and narrow.
my dorsiflexion isnt limited by my calf flexibility at all. its limited by.... my foot?
analogy: how much can you flex your elbow? why cant you go any further, is it because the tricep is tight? no, its because your bicep is in the way.
same thing with my ankles. i cant dorsiflex more than i already do unless i change the structure of my feet and ankles.
wrong analogy, dreyth. ankle isn't like your elbow, it's like your wrist. dorsiflexion can definitely be limited by stiffness on the back side of your leg, and while your foot gets in the way of extreme end-ROM, the limiting factor for most people is soft tissue. the classic illustration of this is people from places where chairs are not common, who spend their whole lives moving in and out of deep squats and are capable of a lot of dorsiflexion with minimal effort. e.g., this guy
(http://www.easyvigour.net.nz/fitness/pBshMnSqt.jpg)
similarly, wrist dorsiflexion can be limited (and often is) by forearm muscle/tendon tightness and immobility.
oh, fair enough. nah, your dorsiflexion is great. don't worry about it.
Thursday - 01/29/14
190.2lbs | 14.5% bf | 62.5% H20
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Back up sets will be 3x5, 3x6, 3x7, then 3x8.
135 x 5 >> I prefer steady improvements rather than aiming for as many reps as possible and getting 8,5,2 or something.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 5
315 x 5
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 10
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Damn I dropped a lot.
135 x 5 >> I'm aiming for 3x10. I've decided to keep doing sets till I hit 30 reps total.
155 x 3
195 x 1
235 x 1
200 x 10
200 x 7
200 x 6
200 x 4
200 x 2
Incline DB Press
65's x 12 >> 60sec rests.
65's x 6
Standing Ab Crunches
90 x 15 PR
90 x 12 PR
90 x 10 PR
uh, aren't you the same height as me? your reach is probably a little higher because i've got shortish arms but not THAT much higher. i touch 7'6 standing still, which means bottom of palm at rim is about 35-36".
Damn T. Rex arms
I'm 6' with an 7'11/8' reach lol.
Monday - 02/03/14
190.2lbs | 14.2% bf | 62.5%
-= Workout Log =-
Squat
135 x 8 >> 3min rests.
135 x 8
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
315 x 1
355 x 3
355 x 3
355 x 1
315 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 2
225 x 1
200 x 8
200 x 6
200 x 6
200 x 5
200 x 5
Calf Raises
+90lbs x 5 >> 60sec rest.
+180lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 7
Lateral Raises
30's x 3 >> 60sec rests.
35's x 3
40's x 1
35's x 12
35's x 8
35's x 6
\
Going to have to figure out how to change my squats and deads though.
Going to have to figure out how to change my squats and deads though.
end of caloric restriction = MOAR VOLUME.
yeah that could work. what's the progression like? would the 3 set be the same both days?
Thursday - 02/06/14
-= Workout Log =-
Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
Pull ups
BW x 5
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> These went up a bit so that's nice.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 7
200 x 7
200 x 6
Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12
165 x 12
165 x 8
Lateral Raises
30's x 3 >> 60sec rests.
35's x 3
40's x 1
35's x 12
low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.
Sunday - 02/08/14
189.6lbs | 14.1% bf | 62.6%
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 8 >> The 365x3 was shaky. Took tons of grunting to get it out.
135 x 5 >> The back up sets felt soooooo solid. Nice to PR in squats again finally!
185 x 5 >> I noticed that my squats actually work my calves a lot!
185 x 5
225 x 3
275 x 2
315 x 1
365 x 3
315 x 8
315 x 4 PR
315 x 3 PR
Deadlift
225 x 3 >> Okay I have to figure something out here.
275 x 2
335 x 1
385 x 0
Back Extensions
BW x 5 >> 60sec rests.
45 x 12 >> Damn this hits my p-chain harder than deadlifts ever do anymore.
45 x 12
45 x 8
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> I'll only be doing three sets of these. Squats already work them a good amount.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 8
Hanging Leg Raises
10 >> 60sec rests.
7 >> Didn't feel like killing myself.
Tuesday - 02/10/14
187.2lbs | 13.6% bf | 62.9% H2O
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Increased by just a tiny bit.
95 x 8
135 x 3
155 x 3
185 x 2
235 x 1
200 x 10
200 x 8
200 x 7
200 x 5
Incline DB Bench
65's x 6 >> 60sec rest.
65's x 4
Pull ups
BW x 5 >> 3min rests for weighted sets, 60sec rests for backup sets except 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 8
BW x 4
BW x 7
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 6
Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Again cut out the final set of my workout. I didn't want to get beat down.
165 x 12
once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.
On a positive note, I am the most ripped I have ever been in my life.
once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.
Monday - 02/23/14
191lbs
-= Workout Log =-
Squat
135 x 8 >> 2min rests.
135 x 8
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
315 x 1
325 x 3
280 x 8
280 x 8
280 x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10
Deadlift
245 x 5
295 x 3
335 x 5
Tuesday - 02/24/14
189lbs
-= Workout Log =-
Pendlay Rows
45 x 15 >> 2min rests.
95 x 5
135 x 5
175 x 3
205 x 1
220 x 6
220 x 6
220 x 6
Seated Cable Rows
155 x 12 >> 60sec rest.
155 x 12
Lateral Raises
25 x 3 >> 60sec rests.
30 x 2
35 x 1
30 x 8
30 x 8
30 x 8
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
Calf Raises
+0lbs x 5 >> 60sec rests.
+90lbs x 5
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15
Super Strict Hanging Leg Raises
8 >> 60sec rests.
6
4
Thursday - 02/26/14
191lbs
-= Workout Log =-
Squat
135 x 8 >> 3min rests.
135 x 8 >> Wow wtf. The triples were hard. How the hell did I ever do 365x3 before?! Fuck man...
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
310 x 3
310 x 3
310 x 3
280 x 10
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> These got just a tiny bit easier. Could have managed one more rep on last set (as opposed to zero more reps last workout).
135 x 5 >> However, the first few weeks of the reset are supposed to be EASY.
185 x 3 >> I'm scheduled for another 4 workouts at 180lbs though.
225 x 1 >> So what I'll do is drop to 170lbs for a workout, then 175lbs, then back to 180lbs and continue as planned.
180 x 10 >> I want to be absolutely certain that my bench won't stall because I'll be way too pissed if it does.
180 x 10
180 x 10
Deadlift
335 x 5 >> This was noticeably easier than last time, even without warm up sets.
Back Extensions
BW x 12 >> Took it easy since this made my hams sore for two weeks last time I did them heavy. 3x12 next time.
Hack Squat Machine Calf Raises
+0lbs x 5 >> 60sec rests.
+90lbs x 5 >> These are pretty damn tough. I'm going to scale back.
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15
Friday - 02/27/14
191lbs
-= Workout Log =-
Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3 >> For the back up sets, I knock them out quick non-stop and stop myself what feels like 2-3 reps shy of failure.
+50lbs x 2 >> That's why the reps are so low. Usually I knock them out quick, rest a few sec, knock out more, etc
+75lbs x 1
+30lbs x 6
+30lbs x 6
+30lbs x 6
BW x 6
BW x 4
BW x 4
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2 >> Nice and easy. Increasing slowly on purpose. I could easily hit 3x12 on these right now.
35's x 1
30's x 10
30's x 9
30's x 8
Cable Rows
120 x 5 >> 60sec rests.
145 x 12 >> Harder than I wanted them to be, but it's probably because my form is excellent on them.
145 x 12
145 x 12
Hanging Leg Raises
8 >> 60sec rests.
7 >> Forgot my ab wheel so I did these again. Increased reps by very little on purpose.
6
Monday - 03/02/14
-= Workout Log =-
Squat
135 x 8 >> 3min rests.
135 x 8 >> Shit. Did the wrong rep scheme. Was supposed to do 325x3, and then 3x8 at 280.
135 x 5 >> It's okay though. No biggie. Next workout is 310 at 3x3, then 280x10 lol. So this was tougher but still easy-ish. That's good.
185 x 5 >> I'll just switch the rep schemes for this week.
185 x 3
225 x 3
275 x 2
315 x 1
325 x 3
325 x 3
325 x 3
280 x 10
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Why the hell was this kinda tough...
135 x 5
185 x 3
225 x 1
170 x 10
170 x 10
170 x 10
Deadlift
245 x 3 >> Was supposed to do only 340lbs... whoops. This got easy though. Deadlifting 2x a week makes a huge difference.
295 x 1
345 x 5
Back Extensions
BW x 12 >> 60sec rest.
BW x 12
Wednesday - 03/04/14
194lbs
-= Workout Log =-
Pendlay Rows
45 x 15 >> 2min rests.
95 x 5
135 x 5
185 x 3
210 x 6
210 x 6
210 x 6
Seated Cable Rows
150 x 12 >> 60sec rest.
150 x 12
Lateral Raises
25 x 3 >> 60sec rests.
30 x 2
35 x 1
30 x 12
30 x 10
30 x 8
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 2
Calf Raises
+225lbs x 15 >> 60sec rests.
+225lbs x 15
+225lbs x 15
Super Strict Hanging Leg Raises
8 >> 60sec rests.
8
6
Tuesday - 03/11/14
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Holy fuck 260x8 was a cardio workout. What is going on with me.
135 x 5 >> Was too lazy to finish the sets.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
260 x 8
260 x 1
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
175 x 10
175 x 10
175 x 10
Wednesday - 03/11/14
185lbs
-= Workout Log =-
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
175 x 2
210 x 6
210 x 6
210 x 6
Seated Cable Rows
150 x 12 >> 60sec rests.
150 x 12
Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 8
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 1
BW x 10
BW x 10
BW x 4
Hanging Leg Raises
10 >> 60sec rests.
4
3
Monday - 03/16/14
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Wasn't so bad. I did 325lbs and 260lbs last workout and it was real tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
330 x 3
265 x 8
265 x 8
265 x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Hope I don't stall here. It's a little discouraging since I've done 10, 10, 6 with 200lbs before.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 6
180 x 4
Deadlift
245 x 3 >> Wow these are pretty easy. I can't believe what a difference deadlifting twice a week makes!
300 x 1 >> I can easily see myself repping 4 plates this summer.
345 x 5
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+230lbs x 15
+230lbs x 15
+230lbs x 12
Back Extensions
BW x 12 >> 60sec rests.
BW x 12 >> Time to add 5lbs next workout.
BW x 12
Incline DB Bench Press
60's x 12 >> 60sec rest.
60's x 8 >> Haven't done these in a while and I was soooo unstable. This should definitely help my bench press.
Tuesday - 03/17/14
189lbs
-= Workout Log =-
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
185 x 2
235 x 1
215 x 6
215 x 6
215 x 6
Seated Cable Rows
155 x 12 >> 60sec rests.
155 x 12
Lateral Raises
27.5's x 3 >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 8
32.5's x 8
32.5's x 8
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
Hanging Leg Raises
10 >> 60sec rests.
5
4
Thursday - 03/19/14
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
315 x 3
315 x 3
315 x 3
285 x 10
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> My chest was still sore and makes a huge difference in benching for me.
135 x 5 >> Should get 3x10 in two workouts.
185 x 3
225 x 1
180 x 10
180 x 10
180 x 7
180 x 3
Deadlift
245 x 3 >> These were harder than last time. Sat/Sun im resting, so maybe that's why it's easier on Mon.
305 x 1 >> Or it could just be that these are harder to do after doing 3x3 squats. Neural intensive.
345 x 5
Hack Squat Machine Calf Raises
+90lbs x 5 >> 3min rests.
+180lbs x 3 >> Had to work in with someone else.
+270lbs x 1 >> Strange thing is, it was barely any easier than 60sec rests. Weird.
+230lbs x 15
+230lbs x 15
+230lbs x 15
Back Extensions
5 x 12 >> 60sec rests.
5 x 12 >> Upping the weight very slowly on these. 5lbs every two workouts.
5 x 12
Incline DB Bench Press
60's x 12 >> 60sec rest.
60's x 10
Friday - 03/20/14
-= Workout Log =-
Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 4
BW x 5
BW x 4
BW x 4
Lateral Raises
27.5's x 3 >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 10
32.5's x 10
32.5's x 10
Seated Cable Rows
125 x 5 >> 60sec rests.
145 x 3
180 x 3
145 x 12
145 x 12
145 x 12
Hanging Leg Raises
10 >> 60sec rests.
6
4
Monday - 03/23/14
190lbs
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Nice! Didn't expect to hit 3x10.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 3
270 x 8
270 x 8
270 x 8
Incline DB Bench Press
60's x 12 >> 60sec rest.
60's x 8 >> Went down 2 reps. I think it's cuz this incline was higher.
Deadlift
245 x 3 >> These are getting a little tough :/
305 x 1
350 x 5
Back Extensions
5 x 12 >> 60sec rests.
5 x 12
5 x 12
double posted.
Monday - 03/31/14
187lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
340 x 3
270 x 8
270 x 8
270 x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 5
185 x 3
Thursday - 04/02/14
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> The 3x3 wasn't bad. 290x10 was damn hard though. I love em though!
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
325 x 3
325 x 3
290 x 10
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Slow steady improvements here :)
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 4
Deadlift
245 x 3
305 x 1
355 x 5
Incline DB Bench Press
60's x 12 >> 60sec rest.
60's x 8
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 12
+235lbs x 10
Back Extensions
10 x 12 >> 60sec rests.
10 x 12
10 x 12
Saturday - 04/04/14
188lbs
-= Workout Log =-
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Shit, I was supposed to do my weighted pull ups today. Not the BW ones.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 6
BW x 4
Lateral Raises
27.5's x 3 >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 12
32.5's x 10
32.5's x 8
Seated Cable Rows
140 x 5 >> 60sec rests.
160 x 3
180 x 1
150 x 12
150 x 12
150 x 12
Cable Crunches
100 x 10 >> 60sec rests.
100 x 10
100 x 8
Monday - 04/06/14
190lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Back up sets got hard. Will stay at this weight next week instead of increasing.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 5
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 6
185 x 4
Deadlift
245 x 3
305 x 1
355 x 5
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 11
Incline DB Bench Press
60's x 12 >> 60sec rests.
60's x 10
Back Extensions
10 x 12 >> 60sec rests.
10 x 12
10 x 12
Monday - 04/13/14
185lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 8
Deadlift
245 x 3
305 x 1
355 x 5
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 10
+235lbs x 8
Incline DB Bench Press
60's x 12 >> 60sec rests.
60's x 4
Back Extensions
15 x 12 >> 60sec rests.
15 x 12
Tuesday - 03/14/14
186lbs
-= Workout Log =-
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
215 x 6
215 x 6
215 x 6
Seated Cable Rows
160 x 12 >> 60sec rests.
160 x 12
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 10
32.5's x 8
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3
Cable Crunches
100 x 10 >> 60sec rests.
100 x 10
100 x 10 PR
Thursday - 04/16/14
186lbs
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 8
185 x 4
ATG Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
Deadlift
245 x 3
305 x 1
375 x 1
Incline DB Bench Press
60's x 12 >> 60sec rests.
60's x 8
Cable Crunches
100 x 12 >> 60sec rests.
100 x 10
100 x 8
Saturday - 03/18/14
188lbs
-= Workout Log =-
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 7
BW x 4
BW x 3
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 11
32.5's x 8
Seated Cable Rows
150 x 12 >> 60sec rests.
150 x 12
150 x 12
Cable Crunches
100 x 12 >> 60sec rests.
100 x 12
100 x 12 PR
Monday - 04/20/14
191lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 8
185 x 4
Deadlift
245 x 3
305 x 1
360 x 5
Incline DB Bench Press
60's x 12 >> 60sec rests.
60's x 8
Back Extensions
20 x 12 >> 60sec rests.
20 x 12
20 x 12
345x3 is pretty good, bro.
Tuesday - 04/21/14
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 10
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 12
32.5's x 7
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
225 x 6
225 x 6
225 x 6
Seated Cable Rows
160 x 12 >> 60sec rests.
160 x 12
Deficit Cable Crunches
100 x 12 >> 60sec rests.
100 x 12 >> These are insane. And my fav ab exercise ever. Holy shit after a year of these my abs will be ridic even at higher bodyfats.
100 x 6
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 7
BW x 5
BW x 5
BW x 5
Thursday - 04/23/14
192lbs
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Might stick with 185 for another week before I move up.
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 10
ATG Squat
135 x 8 >> 3min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
325 x 3
325 x 3
325 x 3
295 x 3
Incline DB Bench Press
60's x 12 >> 60sec rests.
60's x 8
Deadlift
245 x 3
305 x 1
360 x 5
Back Extensions
20 x 12 >> 60sec rests.
20 x 12
20 x 12
Saturday - 04/25/14
-= Workout Log =-
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 6
BW x 4
BW x 3
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 12
32.5's x 6
Seated Cable Rows
150 x 12 >> 60sec rests.
150 x 12
150 x 12
Cable Crunches
105 x 12 PR >> 60sec rests.
105 x 12 PR
105 x 6 PR
Monday - 04/21/14
193lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
280 x 8
280 x 6
280 x 5
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
190 x 10
190 x 8
190 x 7
190 x 5
Deadlift
245 x 3
315 x 1
360 x 5
Incline DB Bench Press
65's x 12 >> 60sec rests.
65's x 12
Back Extensions
25 x 12 >> 60sec rests.
25 x 12
25 x 12
you sure it was legs and not core fatigue that made the squats hard? my core fails before my legs do most of the time. did a couple of triples at 300 last night and they felt stronger than my squat has in a while, mostly because my core felt so stable.
Did you dunk off one or two feet?
And by the way... how the heck are you only 22?! I thought you're 27 or so, you've been training for a ton of time.
Lel you're saying all that? What if you were me training for 8 years consistently now struggling to high bar squat 95x5x5 kg?
Tuesday - 04/28/14
192lbs
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 10
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
225 x 6
225 x 6
225 x 6
Seated Cable Rows
160 x 12 >> 60sec rests.
160 x 12
Cable Crunches
105 x 12 >> 60sec rests.
105 x 12
105 x 12 PR
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 6
BW x 4
BW x 6
Had a dream last night that i was able to touch the top of the backboard. But I mean like put my palm on the actual top of it and grab it. Felt crazy.
:wowthatwasnutswtf:
Had a dream last night that i was able to touch the top of the backboard. But I mean like put my palm on the actual top of it and grab it. Felt crazy.
:wowthatwasnutswtf:
lol i have dreams where i can dunk weakly off a lob. maybe once i can i'll dream of touching the top of the backboard. ::)
taylor horton's dad was a private investor of some kind who gave his kid seed capital and lots of handholding, one-on-one training. not a good path for everyone. helps to start out rich and have some cushion to fall back on. that kid claimed to not be rich but LOLOLOLOLOLOL lack of self-awareness. dad bought him a bmw for his birthday. QED.
questions:
1. why do you need a master's degree to advance in IT? what is that $35K really buying you? do professionals in the cyber security field respect the credential or are they more interested in practical experience? does the master's really open doors that would otherwise not open? does the master's afford really excellent opportunities for networking and internships that could turn into well-paying employment? how strong is the job market there?
2. do you have to stay in NYC? or would you move elsewhere?
3. where are you planning to do this real estate investment? in NYC? even saving $20K/year you can't afford the down payment unless you're buying in like far rockaway or some shit. or elsewhere? managing a rental property is hard work, as you obviously know (although i thought you were a doorman?), so you either need to hire someone to take care of it or it has to be close enough to you that you can take care of it yourself. manhattan is out, most of brooklyn is out, probably even big swaths of queens are too expensive. my brother just moved from ocean hill to new haven, and there were houses going for over a million by the time he left. that's like the far side of bed-stuy!
my GF just bought a house in baltimore from a couple of amateurs who did what you're planning: bought a fixer-upper in a nice neighborhood, threw a bunch of money into it, and sold it. but they didn't make that much money, and the only reason they did better than break even is because they found a buyer (my GF) who was on a tight time schedule and couldn't afford to wait them out, so she overpaid for the place.
OTOH i have a buddy who's a carpenter and general contractor, also in baltimore, who bought a place really cheap a couple years ago and is fixing it up himself, and because it's in a slightly cheaper neighborhood that will turn into a more expensive neighborhood as it gentrifies, he's going to make a tidy profit whenever he sells it. but he bought it to live in, not to flip, so he's not in any kind of rush to do that and can wait for real appreciation in value.
Friday - 05/08/14
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
190 x 10
190 x 10
190 x 10
ATG Squat
135 x 8 >> 3min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
325 x 3
325 x 3
325 x 3
295 x 10
Incline DB Bench Press
60's x 12 >> 60sec rests.
60's x 8
Deadlift
245 x 3
305 x 1
360 x 5
Back Extensions
20 x 12 >> 60sec rests.
20 x 12
20 x 12
Saturday - 04/09/14
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 11
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 6
35's x 5
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 5
+50lbs x 4
BW x 6
BW x 5
BW x 4
Seated Cable Rows
155 x 12 >> 60sec rests.
155 x 12
155 x 12
Cable Crunches
110 x 12 PR >> 60sec rests.
110 x 10 PR
110 x 8 PR
Monday - 04/04/14
192lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
280 x 8
280 x 7
280 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 7
190 x 5
Deadlift
245 x 3
315 x 1
365 x 5
Incline DB Bench Press
70's x 12 PR >> 60sec rests.
70's x 8 PR
Back Extensions
30 x 12 >> 60sec rests.
30 x 12
30 x 12
Tuesday - 05/05/14
192lbs
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 11
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 7
35's x 5
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
230 x 6
230 x 6
230 x 6
Seated Cable Rows
165 x 12 >> 60sec rests.
165 x 12
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 7 PR
BW x 6 PR
BW x 5 PR
Cable Crunches
110 x 12 >> 60sec rests.
110 x 10
110 x 8
Monday - 04/11/14
191lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
280 x 8
280 x 8
280 x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 8
195 x 6
195 x 6
195 x 6
195 x 6
Deadlift
245 x 3
315 x 1
365 x 5
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 5
Back Extensions
30 x 12 >> 60sec rests.
30 x 12
30 x 12
Thursday - 05/14/14
194lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
330 x 3
330 x 3
330 x 3
300 x 8
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 7
195 x 5
Deadlift
245 x 3
305 x 1
365 x 5
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 8
Back Extensions
35 x 12 >> 60sec rests.
35 x 12
Friday - 04/15/14
194lbs
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 12
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 4
BW x 7
BW x 6
BW x 4
Seated Cable Rows
160 x 12 >> 60sec rests.
160 x 12
160 x 12
Cable Crunches
110 x 12 >> 60sec rests.
110 x 12 PR
110 x 12 PR
girl told me i had stretch marks on my ass. i never knew i had any, anywhere on my body. i wonder when i got them
girl told me i had stretch marks on my ass. i never knew i had any, anywhere on my body. i wonder when i got them
Maybe all those ATG squats have got you growin' :o
Monday - 05/11/14
193lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 6
195 x 4
Deadlift
245 x 3
315 x 1
365 x 5
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 12 PR
Back Extensions
45 x 8 >> 60sec rests.
45 x 8
45 x 8
re: DLs, have you considered adding more high-rep grip/upper back work? like kroc rows, which matt krocapolish swears correlate directly to his pull.
Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.
Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.
What time do you train? Do you find that IF impacts on your strength levels at all?
Tuesday - 05/19/14
190lbs
-= Workout Log =-
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 13
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
235 x 6
235 x 6
235 x 6
Seated Cable Rows
170 x 12 >> 60sec rests.
170 x 8
Pull Ups
BW x 10 >> 60sec rests.
BW x 10 >> I skipped my warm up sets where I work up to +75lbs x 1. I definitely could have PR'd even harder if I did them.
BW x 8 PR
BW x 3
BW x 3
Cable Crunches
115 x 12 PR >> 60sec rests.
115 x 12 PR
115 x 12 PR
Thursday - 05/21/14
194lbs
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> So close to 3x10... then I can work on tackling my PR of 200 x 10, 10, 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 8
195 x 4
ATG Squat
135 x 8 >> 3min rests.
135 x 5 >> Went from 8 reps to 10 reps on back up set. Not sure if I'll increase the weight on anything next workout.
185 x 5 >> Probably not actually. I'll have a bball game on Wednesday most likely.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
330 x 3
330 x 3
330 x 3
300 x 10
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 6
Deadlift
245 x 3
305 x 1
365 x 5
Back Extensions
45 x 10 >> 60sec rests.
45 x 10
Friday - 05/22/14
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 15
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 6
BW x 8
BW x 6
BW x 4
Cable Crunches
120 x 12 PR >> 60sec rests.
120 x 12 PR
120 x 12 PR
Seated Cable Rows
145 x 5 >> 60sec rests.
165 x 3
185 x 1
165 x 12
165 x 12
165 x 8
Tueday - 05/26/14
191lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Probably could have pushed for 3x8 on back up sets but I felt like saving it for next time.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 8
280 x 6
280 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> These dropped by a bit god damit.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 5
195 x 5
Deadlift
245 x 3 >> Legs were feeling good so I moved up to 370lbs finally.
315 x 1 >> PR is 385x5, but that was back when I used to squat and dead on separate days.
370 x 5
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 10
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
haha the only time people have noticed weight loss in my face is after i was in afghanistan for three weeks a few years ago and i lost 8-10 pounds from nonstop diarrhea. only time i've had hemorrhoids, too, from all the shitting and wiping. sucked. i think i was 166 when i got home. even my NECK was skinnier, and it's not like a carry a lot of fat there as it is.
a parasite in something i ate or drank. no idea what. i usually end up with what one of my colleagues calls "loose movements" over there but that was the worst full-blown diarrhea.
damn son.
I was expecting a one-leg jump judging by the speed of your approach. I'll never understand how people can deal with such high speeds when going off two without getting completely overloaded in the plant. My knees and quad tendons would blow out after such a tremendous "stop" off two.
Awesome!!! You've definitely got a tomahawk in you easy. For some reason thats one dunk I struggle to bit consistently. :/
I was expecting a one-leg jump judging by the speed of your approach. I'll never understand how people can deal with such high speeds when going off two without getting completely overloaded in the plant. My knees and quad tendons would blow out after such a tremendous "stop" off two.
could it have something to do with the fact that i used to be a one legged jumper? i switched 5 years ago, at around the same time that i was able to tomahawk for the first time.
i wonder how high i would get off of one leg actually. maybe i'll try it out sometime. I bet it'll feel really awkward at first though.
Well I can barely squat 105x5 in the high bar squat while weighing 90 kg. Squatted 150x1 a week ago in the low bar squat. People say I shouldn't worry about a few cm position of the bar on the back. Maybe they'd like to explain this difference then.
It seems that the same mobility and lack of foot dorsiflexion issues that prevent me from bending my knees well and stable in a one leg jump also prevent me from squatting well in a high bar squat, even with Olympic lifting shoes on.
Also, in the high bar squat I break at the knees first whereas in the low bar squat I initiate the descent going back with the hips. So it's not just the bar position, it's a whole different movement.
Funny thing is that when I did low bar squats a week ago I got pretty severe VMO soreness. So weird.
By the way - how difficult are half squats for you? For me they're maybe more difficult than full squats. That reversal point for me is hell and I feel a huge knee overload.
What if you low bar squat, just for the heck of it? What happens?
I'm liking that site much better the way it is now!
I didn't get terminal vertical, but I was on the vertical summit.
Monday - 05/01/14
192lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> The triple felt great. If I screamed I could have gotten 5 reps should I chose to!
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 8
280 x 8
280 x 5
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Just lazy and also weaker than last week.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 5
Tuesday - 06/04/14
189lbs
-= Workout Log =-
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
245 x 6
245 x 6
245 x 6
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8
Seated Cable Rows
170 x 12 >> 60sec rests.
170 x 12
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5 PR
BW x 5 PR
Cable Crunches
125 x 12 >> 60sec rests.
125 x 12 PR
125 x 12 PR
Thursday - 06/05/14
191lbs
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Lots of focus on form from now on. I can finally move up to 200lbs now and aim to match my PR of 10, 10, 8!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 10
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> For some reason on the days that I do 3 triples, they are pretty slow and less explosive than my 365x1.
185 x 5 >> I need to stay focused on the triples.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
305 x 8
Incline DB Press
70's x 12 >> 60sec rest.
70's x 10
Deadlift
245 x 3 >> God damn this was tough. Probably because I missed my last deadlift workout.
315 x 1
370 x 5
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 8
Squat
365 x 3 >> 2min rests.
315 x 8
315 x 4
315 x 3
355 x 3
280 x 8
280 x 8
280 x 5
Squat
350 x 3 >> 3min rests.
350 x 3
350 x 3
315 x 10
335 x 3
335 x 3
335 x 3
305 x 8
Deadlift (back then I didn't squat and deadlift on the same day)
385 x 5
370 x 5
Bench Press
200 x 10 >> 2min rests.
200 x 10
200 x 5
195 x 10
195 x 10
195 x 10
Lateral Raise
35's x 12 >> 60sec rests.
35's x 11
35's x 6
35's x 12
35's x 10
35's x 8
Pendlay Row
255 x 6 >> 60sec rests.
255 x 6
255 x 6
245 x 6
245 x 6
245 x 6
Cable Row
175 x 12 >> 60sec rests.
175 x 8
170 x 12
170 x 12
Cable Row
165 x 12 >> 60sec rests.
165 x 12
165 x 10
165 x 12
165 x 12
165 x 8
Weighted Pull Ups
+55lbs x 6 >> 2min rests.
+55lbs x 5
+55lbs x 4
+50lbs x 6
+50lbs x 6
+50lbs x 6
BW Pull Ups (I have surpassed my previous PR here aka this is a current PR)
BW x 10 >> 60sec rests.
BW x 10
BW x 8
BW x 5
BW x 5
Calf Raises
270 x 15 >> 60sec rests.
270 x 15
270 x 14
270 x 12
270 x 10
235 x 15
235 x 15
235 x 15
Monday - 06/09/14
192lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Jumped up to 360x3. Felt great. Def have 365x3 in me, which is my PR heheh.
185 x 5 >> Also jumped up the back up sets from 280 to 315 because I felt like it. Much easier to load up on the bar.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Fuck yeah getting close to my PR of 200 x 10, 10, 8.
135 x 5 >> I'll be sure to hit it after next workout probably.
185 x 3
225 x 1
200 x 10
200 x 8
200 x 7
200 x 5
Deadlift
245 x 3 >> Moved up to 375lbs because I felt good this time. Maybe it's because my back up squats sets were heavier but less reps?
335 x 1
375 x 5
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 8
Back Extensions
45 x 12
45 x 12
45 x 12
Tuesday - 06/09/14
190lbs
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 8
+250lbs x 6
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 12 PR
35's x 6 PR
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6
Seated Cable Rows
175 x 12 >> 60sec rests.
175 x 9 PR
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Dropped on these dammit.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5
BW x 4
Cable Crunches
130 x 12 PR >> 60sec rests.
130 x 8 PR
130 x 6 PR
Monday - 06/22/15
184lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Omfg the 360x3 was so difficult. This is the first time I've squatted in months where I've had to grunt.
185 x 5 >> Crazy hamstring soreness that was giving me a sharp pain so I cut the back up sets short.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 2
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Still some bad pec soreness. Felt like my pecs were going to rip. Had to stop.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 2
Deadlift
235 x 3 >> Strength dropped a little here. I've gotten 5 reps at this before.
305 x 1
335 x 1
375 x 3
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 9
Pendlay Row
45 x 10 >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6
Lateral Raise
30's x 3
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
Cable Row
175 x 12 >> 60sec rests.
175 x 9 PR
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 10
+250lbs x 8
BW Pull Ups
BW x 5
+25lbs x 3
+50lbs x 2
BW x 10
BW x 10
BW x 8
BW x 7 PR
BW x 5 PR
decline situps with a bar across your shoulders. brutal, easy to progress (add weight, add reps). if your gym has sub-45 bars i'd recommend starting with those. like a combo of these: https://www.youtube.com/watch?v=7x5wEZSE6sg and these: https://www.youtube.com/watch?v=QhGU5cmNZds.
windshield wipers are good for lower RA. also they look badass if you can do them right.
The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominis being exercised.http://www.exrx.net/WeightTraining/Myths.html
Thursday - 06/25/15
186lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
200 x 8
200 x 5
200 x 5
200 x 5
200 x 4
200 x 3
Deadlift
235 x 3
305 x 1
335 x 1
375 x 4
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 6
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 12
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 3
+55lbs x 3
BW x 6
BW x 5
BW x 5
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 10
+250lbs x 8
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
Cable Row
165 x 12 >> 60sec rests.
165 x 10
165 x 8
Monday - 06/29/15
184lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Felt like going for a PR on these and I nailed it. A little bit of hype and a lot of grunt.
185 x 5 >> I don't like hyping myself up for any lift anymore though. I feel like I'll burn out faster.
185 x 3 >> I feel as though I can hit more sustained gains for longer if I lift without a hype up.
225 x 3 >> I mean... I'll just progress from 360 to 365 to 370 like that....
275 x 1 >> Why get crazy and progress from 370 to 375 to 380 etc?
315 x 1 >> I know if I can get 360x3 without a hype up, I can get 370 with one... so what's the difference? I'll spare my CNS for now.
335 x 1 >> Anyway... when I maxed 405lbs, I weighed 190lbs and was squatting 360x3. Now I'm 184lbs squatting 370x3 woo hoo.
370 x 3 PR >> I'm going to drop to 360x3 and focus on the 315 back ups.
315 x 5
315 x 3
315 x 2
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
200 x 10
200 x 5
200 x 5
200 x 5
200 x 5
Deadlift
235 x 3 >> Woo hoo 375x5!
305 x 1
335 x 1
375 x 5
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 10
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 12
Pendlay Row
45 x 10 >> 2min rests.
95 x 8 >> These were way harder than usual.
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 13
+250lbs x 10
+250lbs x 8
Lateral Raise
30's x 3
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8
Cable Row
175 x 12 >> 60sec rests.
175 x 10 PR
Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 8 >> They fixed the machine. Haven't done these in a while so the strength dropped on them.
115 x 6
BW Pull Ups
BW x 3 >> 60sec rests.
BW x 10 >> Was running out of time and didn't have time for the 3-2-1 heavy warm up sets so I performed worse. Oh well.
BW x 8
BW x 6
BW x 5
BW x 5
jesus christ how long did that take? three hours?
Thursday - 07/02/15
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
315 x 5
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
205 x 10 PR
205 x 6 PR
205 x 5 PR
205 x 5 PR
205 x 4 PR
Deadlift
235 x 3
305 x 1
335 x 1
375 x 5
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 6
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6 PR
+55lbs x 3 PR
BW x 8 PR
BW x 5 PR
BW x 4 PR
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 12
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 6
35's x 6
Calf Raises
Did some random shit, standing and seated
Cable Row
170 x 12 PR >> 60sec rests.
170 x 8 PR
170 x 6 PR
Monday - 06/29/15
187lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Dropped to 360x3 purposely. Going to focusing on getting 3x8 with 315.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
360 x 3
315 x 5
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Dropped here. Oh Well. I'll go back up quickly.
135 x 5
185 x 3
225 x 1
205 x 10
205 x 5
205 x 5
205 x 3
205 x 3
Deadlift
235 x 3
305 x 1
335 x 1
375 x 5
Incline DB Bench
70's x 2 >> My arms were fried or something. I have no explanation for this.
Pendlay Row
45 x 10 >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 10
+250lbs x 8
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 6
35's x 6
Cable Row
175 x 12 >> 60sec rests.
175 x 10
Weighted Pull Ups
BW x 3 >> 60sec rests.
+25lbs x 3 >> Not sure why I'm stalling/dropping on these. I've been doing BW pull ups for months.
+50lbs x 2 >> What the fuck. I'm so frustrated. I can't believe I still can't do 3x10 with 60sec rests yet.
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3
Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 6
115 x 6
Thursday - 07/09/15
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Increased by one rep on back up set.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
315 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Why did I drop on these? WTF.
135 x 5
185 x 3
225 x 1
205 x 9
205 x 5
205 x 5
205 x 3
205 x 4
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 8
Deadlift
235 x 3
335 x 1
375 x 5
Back Extensions
50 x 12 >> 60sec rests.
50 x 8
50 x 6
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 7
BW x 5
BW x 4
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7
Calf Raises
+180lbs x 3 >> 60sec rests.
+270lbs x 1
+250lbs x 15
+250lbs x 10
+250lbs x 8
Cable Row
165 x 12 >> 60sec rests.
165 x 12 >> Crap was supposed to go up to 170lbs on these. It's fine.
165 x 8
Cable Crunches
115 x 12 >> 60sec rests.
115 x 8
115 x 6
Monday - 07/13/15
-= Workout Log =-
ATG Squat
135 x 8 >> Pulled a lower back muscle on that last rep of 275.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 2
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Dropped here. Oh Well. I'll go back up quickly.
135 x 5
185 x 3
225 x 1
205 x 8
205 x 5
205 x 5
205 x 3
205 x 3
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 13
+250lbs x 10
Tuesday - 07/14/15
-= Workout Log =-
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 8
Cable Row
175 x 12 >> 60sec rests.
175 x 10
Hanging Bent Leg Raises
10 >> 60sec rests.
10
10
Weighted Pull Ups
BW x 3 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3
Thursday - 07/16/15
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Slightly increased on these. Not PR yet like I did last week, but I'm coming back.
135 x 5
185 x 3
225 x 1
205 x 9
205 x 5
205 x 5
205 x 5
205 x 3
205 x 3
ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6
30's x 12
Monday - 07/20/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Back to normal.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
360 x 3
315 x 5
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This ties my PR.
135 x 5
185 x 3
225 x 1
205 x 10
205 x 6
205 x 5
205 x 5
205 x 4
Deadlift
235 x 3 >> This was horrible. I have no idea how I pulled it off. Wtf. So difficult and shit form too.
305 x 1
335 x 1
375 x 5
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 6
Back Extensions
50 x 12 >> 60sec rests.
50 x 12 PR
50 x 8 PR
Pendlay Row
45 x 10 >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 12
+250lbs x 10
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6
Cable Row
175 x 12 >> 60sec rests.
175 x 10
BW Pull Ups
BW x 3 >> 60sec rests.
+25lbs x 3 >> Finally back to 2x10... I can't believe I've been lifting for so long and can't do 3x10 with 60sec rests yet.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 4
BW x 4
BW x 3
Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 8
115 x 8
Monday - 08/03/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Wow I could only get up a single rep at 355. My max is probably 365 lol.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 1
315 x 5
315 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Crap I counted wrong in my head. Did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 7
205 x 3
205 x 3
205 x 3
205 x 3
205 x 4
205 x 4
Deadlift
235 x 3 >> Forgot my straps. Stopped here.
305 x 1
335 x 1
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 8
Back Extensions
50 x 8 >> 60sec rests.
50 x 8
50 x 8
Tuesday - 08/04/15
186lbs
-= Workout Log =-
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 12
+250lbs x 10
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 5
+55lbs x 4
+55lbs x 3
BW x 8
BW x 6
BW x 5
Ab Pulldowns
115 x 10 >> 60sec rests.
115 x 8
115 x 6
Cable Row
175 x 10 >> 60sec rests.
175 x 8
Thursday - 08/06/15
188lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Slight improvement.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Pecs still sore. Felt like they would tear if I continued. Will do these again tomorrow.
135 x 5
185 x 3
Deadlift
235 x 3 >> Had 3 reps in me. I'll be back to 375x5 pretty quickly I feel.
305 x 1
335 x 1
375 x 2
Back Extensions
50 x 12 >> 60sec rests.
50 x 8
50 x 8
Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 8
115 x 8
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 12
+250lbs x 12
Friday - 08/07/15
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Still pretty sore in my pecs. The strength will be back soon though.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 4
205 x 3
185 x 6
185 x 6
Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 5
185 x 3
245 x 5
245 x 5
245 x 5
Incline DB Bench
70's x 10 >> 60sec rest.
70's x 5
Cable Row
175 x 12 >> 60sec rests.
175 x 10
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6
BW Pull Ups
BW x 10 >> 60sec rests.
BW x 8 >> Not doing weighted warm up sets for BW pull ups anymore. I should be able to bang these out without potentiation.
BW x 4 >> Also it shortens my workout by like 4 minutes... that's the real reason lol. Lazy.
BW x 3
BW x 3
Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 10
115 x 6
Monday - 08/10/15
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Didn't expect to get 8 reps on first set. Nice!
135 x 5 >> I think in a couple workouts I should be getting 10 reps on the first set.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3
ATG Squat
135 x 8 >> 2min rests.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 5
315 x 3
Incline DB Bench
70's x 10 >> 60sec rest.
70's x 6
Deadlift
235 x 3 >> Whoa that was hard. Can't wait to be back at 375x5.
305 x 1
335 x 1
375 x 3
Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 13
+250lbs x 12
Back Extensions
50 x 12 >> 60sec rests.
50 x 12
50 x 12 PR
Wednesday - 08/12/15
192lbs
-= Workout Log =-
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3 >> I'm doing pretty well on the back up sets. But the top sets suck. Weird.
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 3
+55lbs x 3
BW x 10
BW x 6
BW x 5
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 6
Cable Row
175 x 12 >> 60sec rests.
175 x 10
175 x 8 PR
Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 6
30's x 8
30's x 6
Monday - 08/24/15
191lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 3
315 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Purposely stopped short before 30 total reps.
135 x 5 >> This way I won't get crazy sore before next bench workout so I can go all out.
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5
205 x 1
Deadlift
235 x 3 >> Uh oh lol. I used to be at 5 reps. Didn't expect this to drop this much considering the squat and bench didn't do so badly.
Back Extensions
50 x 12 >> 60sec rests.
50 x 12
50 x 12
Tuesday - 08/25/15
191lbs
-= Workout Log =-
Did a workout with a friend of mine. Went to his gym. Haven't seen him in a while so I said whatever fuck it. Hit back and shoulders very hard. Used machines too... which I hated... but I learned something. The lateral pulldown machine is damn good at ironing out discrepancies between my right and left sides! I've stuck to pull ups on a bar for forever, but my arms were all over the place with this thing. I may incorporate them into my regular workout every now and then.
I also did shoulder presses with the machine. I haven't done any kind of shoulder presses in ages since my tris would take over the movement, but I felt them only in my delts this time. Mostly front delts. I think I may throw some DB shoulder presses back into my workouts if I can maintain most of the tension on my shoulders.
I also did some rear delt flyes. I haven't done these in years. Man they feel good. I should throw these in too!
The workout had a lot of reps with short rest periods and some supersets too. I like working out upperbody this way sometimes. I may start to change my routine.
Friday - 08/28/15
-= Workout Log =-
Worked out with my friend again. Squatted 355x3, 315x7. Benched 225x5. Some other shit too.
Monday - 09/01/15
193lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 8
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Crap I counted wrong and did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 7
205 x 5
205 x 5
205 x 4
205 x 4
205 x 2
Deadlift
235 x 3
335 x 1
375 x 2
Incline DB Bench
70's x 12 >> 60sec rest.
70's x 5
Hack Squat Machine Calf Raises
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 10
+250lbs x 8
Back Extensions
50 x 12 >> 2min rest, after first set, 60sec rest after second set.
50 x 15
50 x 12
Monday - 09/14/15
190lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 2
315 x 3
315 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Crap I counted wrong and did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5
Deadlift
235 x 3
335 x 1
375 x 2
Tuesday - 09/15/15
189lbs
-= Workout Log =-
Weighted Pull Ups
BW x 5 >> 90sec rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3
BW x 7
BW x 4
BW x 3
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> These are done in non-stop fashion now.
40's x 1 >> The last two sets have a little external rotation thrown in.
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6
Seated Cable Rows
140 x 5 >> 60sec rests.
180 x 8
180 x 8
180 x 8
160 x 10
140 x 10
Ab Pulldowns
95 x 5 > 60sec rests.
115 x 12
115 x 6
115 x 5
Cable Lateral Pulldowns
160 x 5 >> 60sec rests.
140 x 6 >> These feel weird at my gym. Don't like them at all.
120 x 8
Rear Delt Incline DB Y-Flyes
15's x 10 >> 60sec rests.
15's x 10
15's x 10
Lateral Raises
25's x 15 >> Just a finisher. Non stop reps.
Thursday - 09/17/15
189lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 2
315 x 4
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Not sure what happened on 2nd set.
135 x 5
185 x 3
225 x 1
205 x 6
205 x 1
205 x 5
Deadlift
235 x 3 >> Almost failed. This was harder than last week's.
335 x 1
375 x 2
DB Incline Bench Press
70's x 12 >> 60sec rests.
70's x 5 >> I have no idea why the first set was so easy.
Back Extensions
50 x 15 >> 60sec rests.
50 x 8
50 x 8
Tuesday - 09/22/15
-= Workout Log =-
Seated Cable Rows
140 x 5 >> 60sec rests.
180 x 3
200 x 3
180 x 12 PR
180 x 10 PR
180 x 8 PR
160 x 8 PR
140 x 12 PR
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6
BW Pull Ups
BW x 10 >> 60sec rests.
BW x 4 >> I should do more sets.
BW x 4
BW x 4
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 8
115 x 6
Rope Face Pulls
? x 12 >> 60sec rests.
? x 12 >> Can't remember what weight I used.
? x 12
i bet that if you add an extra minute to your squat rests you'd get to 3x5 quicker.
so don't lower the weight, add rest. get to 8-10 quicker.
Thursday - 09/24/15
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
185 x 5 >> This felt easier than I thought it would.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 5
315 x 3
315 x 3
Monday - 09/28/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
315 x 3
315 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Could have done many more sets, but would have gotten too sore and miss out on my next bench session.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 3
205 x 3
Deadlift
225 x 3 >> 45sec rests.
275 x 1 >> Planning to do cluster sets like this.
335 x 1
375 x 1
375 x 1
Incline DB Bench Press
65's x 8 >> Stopped here. Don't want to get sore.
Back Extensions
45 x 10 >> 60sec rest.
45 x 10
Standing Calf Raise Machine
215 x 5 >> 60sec rests.
270 x 15
270 x 15
270 x 12
Thursday - 10/01/15
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Stopped at 24 total reps. Pecs felt like they were going to rip since I'm still sore from last workout.
135 x 5
185 x 3
225 x 1
205 x 6
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
315 x 5
315 x 3
315 x 3
Deadlift
225 x 3 >> 75sec rests.
275 x 1 >> Slowly improving. Will be back to 375x5 (regular, non-clustered set) in 5 sessions probably.
335 x 1
375 x 2
375 x 1
375 x 1
Back Extensions
45 x 15 >> 60sec rest.
45 x 10
45 x 8
Standing Calf Raise Machine
215 x 5 >> 60sec rests.
270 x 15 >> Final set was a drop set. Feels good!
270 x 15 >> I think that drop sets on calf raises will go a long way into making mine stronger.
270 x 15
240 x 5
210 x 5
180 x 5
150 x 5
Friday - 10/02/15
-= Workout Log =-
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 4
+25lbs x 3
+25lbs x 3
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Last two sets had more external rotation.
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6
Cable Rows
140 x 5 >> 60sec rests.
180 x 10
180 x 6
180 x 5
160 x 8
140 x 10
Ab Pulldowns
95 x 5 >> 60sec rests.
105 x 15
105 x 12
105 x 10
Incline DB W Flyes
15's x 15 >> 60sec rests.
15's x 10
15's x 8
Cable Pulldowns
180 x 8 >> 60sec rests.
160 x 6
140 x 12
Monday - 10/05/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 2
315 x 5
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
205 x 7
205 x 5
205 x 3
205 x 3
205 x 1
205 x 1
205 x 3
205 x 2
205 x 2
Deadlift
225 x 3
275 x 1
335 x 1
375 x 1
Tuesday - 10/06/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 6
160 x 10
140 x 10
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Last two sets had more external rotation.
40's x 1
35's x 11
35's x 8
35's x 6
30's x 8
30's x 6
Pull Ups
BW x 5 >> 60sec rests.
BW x 10
BW x 5
BW x 5
BW x 4
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
105 x 15
105 x 12
105 x 10
Face Pulls
40 x 12 >> 60sec rests.
40 x 12
40 x 12
Bilateral Cable Pulldowns
180 x 8 >> 60sec rests.
160 x 8
140 x 10
Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.
I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:
January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs
I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.
Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.
I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:
January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs
I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.
nice!
january 2017, 405x3 @ 195?
Thursday - 10/08/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 4
315 x 2
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> 30 total reps woohoo.
135 x 5 >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 2
Deadlift
225 x 3 >> 60sec rests.
275 x 1 >> Failed 2nd rep on 1st rep. Failed next set.
335 x 1
375 x 1
370 x 0
Incline DB Bench Press
70's x 8 >> 60sec rests.
70's x 4
Back Extensions
45 x 15 >> 60sec rests.
45 x 15 >> I just realized I never really went close to failure on these in my life.
45 x 10 >> I always stopped what felt like 2-3 reps short, but is really 5-7 reps short of failure!
Standing Calf Raise Machine
225 x 5
285 x 15 PR
285 x 12 PR
285 x 10 PR
245 x 5 PR
215 x 5 PR
185 x 5 PR
155 x 5 PR
Friday - 10/9/15
-= Workout Log =-
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 9 PR
+25lbs x 5 PR
+25lbs x 4 PR
+25lbs x 3 PR
+25lbs x 3 PR
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Last two sets had more external rotation.
40's x 1
35's x 12
35's x 6
35's x 5
30's x 6
30's x 5
Cable Rows
140 x 5 >> 60sec rests.
180 x 12
180 x 8
180 x 6
160 x 8
140 x 10
Ab Pulldowns
95 x 5 >> 60sec rests.
110 x 12
110 x 12
110 x 10
Cable Pulldowns
160 x 10 PR >> 60sec rests.
160 x 6 PR
160 x 5 PR
Incline DB W Flyes
15's x 15 >> 60sec rests.
15's x 12 PR
15's x 10 PR
Tuesday - 10/15/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Inching closer to sets of 8.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 5
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> 30 total reps woohoo.
135 x 5 >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 5
205 x 3
I really want to get a full body diagnostic in terms of structure, posture, etc. I wonder where I can find a good and affordable person in NYC who is knowledgable about myofascial release, deep tissue massage, posture, the CNS, all that stuff. I just want my entire body assessed, then i want a painful ass massage one time to release everything, and then i want to be told whats tight, short, long, loose, overactive, dormant, and then be told what stretches and exercises i should do at home to keep myself fixed.
I really want to get a full body diagnostic in terms of structure, posture, etc. I wonder where I can find a good and affordable person in NYC who is knowledgable about myofascial release, deep tissue massage, posture, the CNS, all that stuff. I just want my entire body assessed, then i want a painful ass massage one time to release everything, and then i want to be told whats tight, short, long, loose, overactive, dormant, and then be told what stretches and exercises i should do at home to keep myself fixed.
This ^^^
I always feel like I need someone to press the reset button for my body and tell me how to progress from there to keep it in check. Unfortunately, as I'm finding out now, getting everything diagnosed by the one person is a long shot as they always invariably miss something that you need a second person to pick up.
Monday - 10/26/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Movin up! Should be able to hit 365x3 in a few weeks.
225 x 3 >> I can probably do it a week from now if I practice some triples at 345.
275 x 1
315 x 1
365 x 2
315 x 7
315 x 5
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Moved down to 195lbs, will work back up.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3
Deadlift
225 x 3 >> Can't believe how much these have dropped wtf.
275 x 1
335 x 1
355 x 3
Incline DB Bench Press
70's x 8 >> 60sec rests.
70's x 5
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 6
Standing Calf Raise Machine
225 x 5
300 x 12 PR
300 x 12 PR
300 x 8 PR
Tuesday - 10/27/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5
160 x 12
140 x 12
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Last two sets had more external rotation.
40's x 1
35's x 12
35's x 5
35's x 4
30's x 8
30's x 6
Pull Ups
BW x 5 >> 60sec rests.
BW x 10
BW x 7
BW x 5
BW x 3
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
105 x 12
105 x 12
105 x 12
Face Pulls
40 x 15 PR >> 45sec rests.
40 x 15 PR
40 x 15 PR
Bilateral Cable Pulldowns
140 x 12 >> 45sec rests.
140 x 12
140 x 6
Thursday - 10/29/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> God damn those 8 reps killed me! Panting a lot. I should do some cardio.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 4
315 x 4
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 7
195 x 5
Deadlift
225 x 3 >> 2min rests.
275 x 1 >> Can't believe how much these have dropped wtf.
335 x 1
355 x 3
355 x 2
Incline DB Bench Press
70's x 10 >> 60sec rests.
70's x 5
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
45 x 12
Standing Calf Raise Machine
225 x 5
300 x 15 PR
300 x 12 PR
300 x 10 PR
Friday - 10/30/15
-= Workout Log =-
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 10 PR
+25lbs x 7 PR
+25lbs x 4 PR
+25lbs x 3 PR
+25lbs x 3 PR
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8
30's x 7
30's x 5
Cable Rows
140 x 5 >> 60sec rests.
180 x 12
180 x 10
180 x 8
160 x 12
140 x 6
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 12
Cable Lateral Pulldowns
160 x 10 >> 60sec rests.
160 x 10
160 x 10 PR
Incline DB W Flyes
15's x 15 >> 60sec rests.
15's x 15 PR
15's x 12 PR
today is friday?
Monday - 11/02/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Holy shit I died. I improved though!
225 x 3
275 x 1
315 x 1
365 x 2
315 x 8
315 x 5
315 x 2
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 3
Thursday - 11/05/15
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This felt a lot easier!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 5
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> 365x3 wasn't that bad! Woohoo!
225 x 3 >> 360x3 put me at a 405lb max that time I recorded it... so this is nice
275 x 1 >> Pretty sure I've done 375x3 once though.
315 x 1
365 x 3
315 x 5
315 x 5
315 x 3
Incline DB Bench Press
70's x 11 >> 60sec rests.
70's x 5
Standing Calf Raise Machine
255 x 5
315 x 15 PR
315 x 12 PR
315 x 10 PR
Friday - 11/06/15
-= Workout Log =-
Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 5
+25lbs x 4 PR
+25lbs x 4 PR
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 6
35's x 5
30's x 7
30's x 5
Cable Rows
140 x 5
180 x 12
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 12
Monday - 11/09/15
-= Workout Log =-
SVJ
5 x 1 >> 1min rests.
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> The warm ups felt veryyyy light. Surprised I couldn't beat my last session.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 4
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Holy fuck this felt so much easier! 370x3 is on the horizon.
225 x 3 >> I think I'll wait till I hit 3x8 on the back up sets before increasing the top set.
275 x 1 >> Actually I'll probably get impatient and do it earlier...
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4
Incline DB Bench Press
70's x 10 >> 60sec rests.
70's x 5
Standing Calf Raise Machine
255 x 5 >> 60sec rests.
330 x 15 PR
330 x 12 PR
300 x 5 PR
270 x 5 PR
You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/
However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.
Tuesday - 11/10/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 8
160 x 7
140 x 12
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 6
35's x 5
30's x 7
30's x 5
Pull Ups
BW x 10 >> 60sec rests.
BW x 8
BW x 5
BW x 4
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
120 x 12
120 x 8
120 x 5
Face Pulls
45 x 12 PR >> 45sec rests.
45 x 12 PR >> I don't feel these much anymore. The weight is heavy to the point where I'm angled back with my body a lot.
45 x 12 PR >> As a result, the pulling angle is much different. I'll figure it out.
Bilateral Cable Pulldowns
140 x 12 >> 45sec rests.
140 x 12
140 x 9 PR
I figure I would try to keep the same knee bend on the landings, and assume a margin of error. However, it may just be that the margin of error is big enough to the point where it's pointless to measure hangtime at all :/ what do you think? Could the margin be bigger than 2 inches?
I have to look for objects around the gym to reach up too. Maybe I can't measure their heights, but it's good for tracking progress at least.
Thursday - 11/12/15
-= Workout Log =-
SVJ
5 x 1 >> 1min rests.
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Made the top warmup set a heavy triple. I realize adding some heavy benches should help.
135 x 5
185 x 3
225 x 3
195 x 8
195 x 6
195 x 4
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Wow this was unbearably difficult... didn't feel good going into it.
225 x 3 >> Earlier in the day I was so psyched to go lift but once I got there, I was tired and the weights felt heavy.
275 x 1
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4
Romanian Deadlifts
225 x 5 >> 2min rests.
275 x 1
315 x 5
315 x 3
Incline DB Bench Press
70's x 8 >> 60sec rests.
70's x 5
Standing Calf Raise Machine
255 x 5 >> 45sec rests.
330 x 15
330 x 15 PR
330 x 12 PR
300 x 5 PR
270 x 5 PR
you lost motivation "out of nowhere" or due to some other factors? curious, sorry!
pc!
Monday - 11/30/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
335 x 2
275 x 5
Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
185 x 6
Romanian Deadlift
135 x 5
225 x 1
275 x 5
Incline DB Bench Press
65's x 10
Standing Calf Raise Machine
285 x 10
Tuesday - 12/01/15
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+25lbs x 5
+25lbs x 5
+25lbs x 5
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 8
35's x 6
35's x 6
Cable Rows
180 x 10 >> 60sec rests.
180 x 8
180 x 6
Ab Pulldowns
95 x 15
Rear Delt W Flyes
15's x 15
Thursday - 12/03/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Didn't expect 315x5 to be within reach already. Nice!
225 x 3 >> I should definitely be able to increase 5lbs a week on the triples until I'm back at 365x3.
275 x 1
315 x 1
335 x 3
315 x 5
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 8
185 x 6
Romanian Deadlift
135 x 5
225 x 1
315 x 5
Incline DB Bench Press
65's x 12
Standing Calf Raise Machine
285 x 5 >> 45sec rest.
330 x 12
330 x 10
Friday - 12/07/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 6
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 7
35's x 5
Pull ups
BW x 10 >> 60sec rests.
BW x 6
BW x 5
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 6
Rear Delt W Flyes
20's x 8 PR >> 45sec rests.
20's x 8 PR
20's x 8 PR
Monday - 12/07/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
340 x 3
315 x 5
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8
185 x 6
Romanian Deadlift
225 x 3 >> 2min rest.
275 x 1
315 x 6
315 x 6
Incline DB Bench Press
70s x 10
Standing Calf Raise Machine
285 x 5 >> 45sec rests.
330 x 15
330 x 12
330 x 10
Holy fuck i just want to jump 40" already. definitely getting there this summer. is it so hard?!?!? all i need is a 385x3 squat and weigh less than 195lbs. just gotta stay consistent.
Tuesday - 12/08/15
-= Workout Log =-
Pull ups
BW x 5 >> 90sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 5
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 8
35's x 6
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5
Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 12
Rear Delt W Flyes
20's x 12 >> 45sec rests.
20's x 12
20's x 12
The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised of 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was carried out pre- and post-study for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris via ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh and a trend for greater increases was noted in the triceps brachii,(p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.
Thursday - 12/10/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
345 x 3
315 x 5
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 10
185 x 6
Romanian Deadlift
225 x 3 >> 2min rest.
275 x 1
315 x 6
315 x 6
Incline DB Bench Press
75s x 8
Standing Calf Raise Machine
285 x 5 >> 45sec rests.
330 x 15
330 x 15
330 x 12 PR
300 x 5 PR
Friday - 12/11/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 7
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5
Pull ups
BW x 10 >> 60sec rests.
BW x 7
BW x 6
Ab Pulldowns
95 x 5 >> 60sec rests.
120 x 12 >> These are getting nearly impossible to do. The weight is so high that sometimes my knees lift up off the ground.
120 x 12
120 x 8
Rear Delt W Flyes
20's x 15 PR >> 45sec rests.
20's x 15 PR
20's x 12 PR
Monday - 12/07/15
-= Workout Log =-
De-load
ATG Squat
135 x 8 >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
350 x 3
315 x 5
Bench Press
45 x 15 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8
Romanian Deadlift
225 x 3
275 x 1
315 x 6
Incline DB Bench Press
75s x 8
Standing Calf Raise Machine
285 x 5 >> 45sec rest.
345 x 15 PR
This week I'm back in full force.
Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.
Tuesday - 12/15/15
191.4lbs
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+25lbs x 8
+25lbs x 7
+25lbs x 5
+25lbs x 4
+25lbs x 4
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 10
35's x 8
30's x 8
30's x 5
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 8
160 x 8
160 x 8
Ab Pulldowns
95 x 5 >> 60sec rests.
120 x 12
120 x 12
120 x 12
Rear Delt W Flyes
20's x 15 >> 45sec rests.
20's x 15
20's x 15 PR
Thursday - 12/17/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Had to grunt for the 355x3 a lot. I'll keep the same weight next workout.
225 x 3
275 x 1
315 x 1
355 x 3
315 x 5
315 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 3
225 x 3
185 x 8
185 x 6
185 x 5
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
315 x 8 PR
315 x 6
315 x 6
Incline DB Bench Press
75s x 8 >> 60sec rest.
75s x 5
Standing Calf Raise Machine
300 x 5 >> 45sec rests.
345 x 15
345 x 12 PR
345 x 10 PR
315 x 5 PR
285 x 5 PR
Friday - 12/18/15
-= Workout Log =-
Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 7
160 x 12
140 x 10
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5
30's x 8
30's x 6
Pull ups
BW x 10 >> 60sec rests.
BW x 10
BW x 4
BW x 4
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
125 x 12 >> These aren't getting impossible yet actually.
125 x 12 >> The extra weight I've been putting on the stack was causing friction on the poles but I fixed that.
125 x 12
Rear Delt W Flyes
20's x 15 >> 45sec rests.
20's x 15
20's x 15
Monday - 12/22/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> The bar was a little skinny. May have been 5-10lbs lighter, couldn't tell.
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 3
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 4
225 x 3
185 x 10
185 x 7
185 x 5
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
315 x 8
315 x 8 PR
315 x 8 PR
Incline DB Bench Press
75s x 10 >> 60sec rest.
75s x 3 >> Arms gave out for no reason.
Standing Calf Raise Machine
285 x 5 >> 45sec rests.
345 x 15
345 x 15 PR
345 x 12 PR
Tuesday - 12/22/15
-= Workout Log =-
De-load
Pull ups
BW x 5 >> 60sec rest.
+25lbs x 9
+25lbs x 6
Lateral Raises
35's x 3 >> 60sec rest.
40's x 2
45's x 1
35's x 12
35's x 10
Cable Rows
140 x 5 >> 60sec rest.
180 x 12
180 x 10
Ab Pulldowns
125 x 12
Rear Delt W Flyes
15's x 8 >> 45sec rests.
25's x 8 PR
I'm 196lbs this morning after shit. Damn that's a lot. I miss being 187lbs. Last year during Ramadan I squatted 365x3 at a bodyweight of 184lbs lol. How...
I'm probably just carbed up and have water so I can get down to 193lbs in just a few days probably. But Maybe I'll stay carbed up, I can lift and recover better that way. I think I'll make 197lbs my upper limit though.
Need to figure out the holiday schedule at my gym. I don't want shit screwing up my workouts!
fasting = higher circulating catecholamines/cortisol so improved performance via that pathway/more mental focus as well as being physically lighter. i remember doing some 36/48h fasting experiments and my appetite completely dropped off after a day without food and it was really hard to sleep not because of hunger but because of being 'wired' without touching a stimulant. also any stims might have a greater effect when fasted? (don't forget caffeine for peaking!) i've been intermittent fasting for a few years now and do the majority of studying fasted, focus is so much better.
in regards to stretching hip flexors before jumping - surely you cannot avoid stretching the rec fem which is a 'quad' and a 'hip flexor' and if static stretching reduces peak power output, is it wise to stretch 'hip flexors' (of which one is a knee extensor) before attempting maximal vj?
perhaps a period of time between stretching and jumping sufficient to still have the greater hip extension from the stretching but not the reduced power output? i have no idea what kind of time this would be.
^^ I have a bit more fat now, and extra water weight too. One thing not to forget: depending on if you're carbed up or not, your water weight and glycogen can fluctuate by 5lbs or so.
in regards to stretching hip flexors before jumping - surely you cannot avoid stretching the rec fem which is a 'quad' and a 'hip flexor' and if static stretching reduces peak power output, is it wise to stretch 'hip flexors' (of which one is a knee extensor) before attempting maximal vj?
perhaps a period of time between stretching and jumping sufficient to still have the greater hip extension from the stretching but not the reduced power output? i have no idea what kind of time this would be.
By 5lbs or if you carry a little more muscle by close to 20lbs. I've been 202 before a thanksgiving meal and woken up the next day at 225 (some of this is food and added fat - but it's mostly just glycogen refill).
Thursday - 12/24/15
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 4
315 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 5
225 x 3
185 x 10
185 x 8
185 x 7
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
325 x 8 PR
325 x 6 PR
325 x 5 PR
Incline DB Bench Press
75s x 10 >> 60sec rest.
75s x 5
Standing Calf Raise Machine
300 x 5 >> 45sec rests.
345 x 15
345 x 15
345 x 15 PR
315 x 5 PR
285 x 5 PR
Monday - 12/28/15
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> I'm pretty damn sure I've hit 375x3 before but I don't see it in my log
225 x 3 >> But I coulda sworn i hit 375x3 before! I remember doing it. I probably did it during when I wasn't logging much.
285 x 1 >> I think the SVJ's before hand primed me up for it. The squats also took a little emotional arousal.
335 x 1 >> I feel like my squat didn't show a "real" improvement, and it was just a good warm up rather w/SVJ's.
375 x 3 PR >> I'll try to hit 375x3 without SVJ's beforehand next workout.
315 x 5
315 x 4
315 x 4
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Back up sets are done in non-stop fashion.
135 x 5 >> All-time PR is 230x6 so I'm creeping back!
185 x 3
225 x 5
225 x 4
185 x 8
185 x 6
185 x 5
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1 >> Hate the idea of doing these for 3x8 so I jumped up in weight.
335 x 8 PR
335 x 6 PR
335 x 3 PR
Incline DB Bench Press
75's x 10 >> 60sec rest.
75's x 5
Standing Calf Raise Machine
300 x 5 >> 45sec rests.
360 x 15 PR
360 x 12 PR
360 x 10 PR
Tuesday - 12/29/15
194lbs
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+25lbs x 10
+25lbs x 6
+25lbs x 4
+25lbs x 3
+25lbs x 4
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 7
35's x 5
30's x 7
30's x 5
Cable Rows
220 x 1 >> 60sec rests.
180 x 12
180 x 10
180 x 5
160 x 6
140 x 9
Ab Pulldowns
95 x 5 >> 60sec rests.
130 x 12 PR
130 x 8 PR
130 x 6 PR
Rear Delt W Flyes
15's x 8 >> 45sec rests.
25's x 8
25's x 8 PR
25's x 8 PR
Thursday - 12/31/15
-= Workout Log =-
De-load
SVJs
3 x 1 >> Tried a 12" depth jump after SVJ's and it was miserable lol. I have no movement skills atm.
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Holy crap I nearly failed the 375x3. Might go back to 365x3 next week and work on back ups.
225 x 3
285 x 1
335 x 1
375 x 3
315 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 5
185 x 10
Romanian Deadlift
275 x 1
340 x 6 PR
Incline DB Bench Press
75's x 10
Standing Calf Raise Machine
360 x 15
Monday - 01/04/16
196.4lbs or 194.6lbs... can't remember
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> 135, 185, and 225 were flyinggg so I knew I would attempt 385x3
225 x 3 >> Wasn't that difficult! Easier than the two 375x3's I did last week.
295 x 1 >> However, I did have a bit of adrenaline in me.
345 x 1 >> Well technically the back up sets are PR's now since I've never done them after 385x3.
385 x 3 PR
315 x 6 PR
315 x 4 PR
315 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> 225x6!!! Getting closer to all-time PR of 230x6 woohoo.
135 x 5
185 x 3
225 x 6
225 x 3
185 x 9
185 x 7
185 x 5
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
340 x 8 PR
340 x 4 PR
340 x 3 PR
Incline DB Bench Press
75's x 8 >> 60sec rest.
75's x 5
Standing Calf Raise Machine
315 x 5 >> 45sec rests.
375 x 15 PR
375 x 12 PR
375 x 10 PR
Tuesday - 01/06/16
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 4
+25lbs x 3
+25lbs x 3
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2 >> Finally matched my all-time PR in these, nice.
45's x 1
35's x 12
35's x 12
35's x 6
30's x 8
30's x 6
Cable Rows
180 x 3 >> 60sec rests.
220 x 1 >> Got tired of being at the same weight so I moved up.
200 x 8 PR
200 x 5 PR
200 x 3 PR
180 x 8 PR
180 x 5 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
130 x 12
130 x 10 PR
130 x 10 PR
Rear Delt W Flyes
25's x 15 PR >> 45sec rests.
25's x 10 PR
25's x 6 PR
smart. smart smart smart. i have a 401k through work (have since i was 21) but only really started feeding into it a few years ago. i only put in $4800/year but i'm about to get a huge raise* and will both bump my contribution to the 401k (or i may roll it into a roth IRA, need to talk to someone about that) and start contributing to a non-retirement index fund portfolio.
*got promoted, and think i'll get promoted again and then be working overseas and not paying federal income taxes...heyooooo.
Thursday - 01/08/16
194.0lbs
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> Changed the warm up scheme a little. Not as good but I'll keep it anyway.
225 x 3 >> I tried getting adrenalized for the triple but couldn't really. It was tough as hell.
275 x 1 >> I had to scream mid-lift a little to get it.
315 x 1 >> But hey looks like I can get it even at a lighter bw and no adrenaline!
355 x 1
385 x 3
315 x 8 PR
315 x 5 PR
315 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This is a 4 rep PR. I don't think it tops 230x6 but a PR nonetheless.
135 x 5 >> When I can get the top sets for 6 reps, I'll jump up 10lbs.
185 x 3 >> I like the idea. It makes my top sets vary in reps more.
235 x 4 PR >> Sometimes they'll be up to 6 reps. Sometimes only 3 reps.
225 x 2 PR
185 x 10 PR
185 x 10 PR
185 x 5 PR
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1 >> Randomly jumped up a shitload on these. Pushed myself and got it!
355 x 8 PR
355 x 5 PR
355 x 3 PR
Incline DB Bench Press
75's x 10 PR >> 60sec rest.
75's x 5 PR >> Just realized these are PR's. At some point I moved up from 70's but kept writing 70's in my log.
Standing Calf Raise Machine
315 x 5 >> 60sec rests because I had to work in with someone.
375 x 15 >> Did extra reps to make up for it.
375 x 18 PR
375 x 12 PR
345 x 5 PR
315 x 3 PR
Friday - 01/08/16
196.0lbs
-= Workout Log =-
Cable Rows
180 x 3 >> 60sec rests.
200 x 2
220 x 1
200 x 10 PR
200 x 6 PR
200 x 5 PR
180 x 9 PR
180 x 7 PR
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 12
35's x 8 PR
30's x 8 PR
30's x 6 PR
Pull ups
BW x 10 >> 60sec rests.
BW x 10
BW x 5 PR
BW x 4 PR
BW x 4 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
130 x 15 PR
130 x 10 PR
130 x 10 PR
Rear Delt W Flyes
25's x 15 >> 45sec rests.
25's x 11 PR
25's x 6 PR
Monday - 01/11/16
194.0lbs
-= Workout Log =-
De-load
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Today at work I had a feeling I could squat 395x3. I just felt good.
225 x 3 >> Warm ups were feeling light. 315 hasn't felt this light on my back in years.
275 x 1 >> 355 wasn't a struggle at all. That's it, decided to aim for 395x3.
315 x 1 >> I was adrenalized; shaking under the weight and a little fearful.
355 x 1 >> Almost failed my last rep.
395 x 3 PR >> This isn't sustainable. I'm scaling back to 375x3 and increasing 5lbs/2wks
315 x 6 >> Time to focus more on the back up sets.
Bench Press
45 x 15 >> 2min rest.
95 x 8
135 x 5
195 x 2
235 x 4
185 x 12 PR
Romanian Deadlift
225 x 3
275 x 1 >> Didn't expect to get this.
315 x 1
365 x 8 PR
Incline DB Bench Press
75's x 10
Standing Calf Raise Machine
390 x 15 PR
At this point, on TVS, you're Dreyth on adarq.org
Tuesday - 01/12/16
193.6lbs
-= Workout Log =-
Pull ups
BW x 5 >> 60sec rests.
+30lbs x 10 PR
+30lbs x 6 PR
+30lbs x 5 PR
+25lbs x 5 PR
+25lbs x 4 PR
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 12
35's x 10 PR
30's x 6
30's x 5
Cable Rows
180 x 3 >> 60sec rests.
200 x 2
220 x 1
200 x 12 PR
200 x 6
200 x 5
180 x 6
180 x 5
Ab Pulldowns
95 x 5 >> 60sec rests.
135 x 15 PR
135 x 8 PR
135 x 6 PR
Rear Delt W Flyes
20's x 5 >> 45sec rests.
25's x 15
25's x 15 PR
25's x 8 PR
I don't get why you hit a PR of 395x3 and you're going to scale back 20 lbs and plan to get back to the PR you just hit in EIGHT weeks?
You hit a PR, and plan to get back to it 8 weeks later?
What's the rationale for this?
What a great anti-ego lifter you are. I don't care how many times I made a mistake. If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid
What a great anti-ego lifter you are.
I don't care how many times I made a mistake. If I were you, I'd probably go for 400x3 next workout and end up getting 400x1 and burn out my CNS and cuss myself out for being so stupid
Thursday - 01/14/16
-= Workout Log =-
SVJs
2 x 1
ATG Squat
135 x 8 >> The weight just felt so light. Went for 405 and wasn't even a big struggle really.
185 x 5 >> Had two reps in me. Three if adrenalized.
225 x 3 >> Max is probably 435lbs without adrenaline!
275 x 1
315 x 1
365 x 1
405 x 1
315 x 6
Bench Press
135 x 5 >> Loaded up 255 thinking it was 245 because I was feeling good.
135 x 5 >> Nearly hit 3 reps! 3rd rep had some help from him. Woulda failed otherwise (barely).
185 x 3 >> The 245x3 I can definitely hit without a spotter next workout probably.
225 x 1 >> Then I did some drop sets. 205x10 though? Wow I haven't been there in a while.
255 x 2.5
245 x 2.5
205 x 10
185 x 5
135 x 6
205 x 8
135 x 5
Cable Work For Chest
Random standing chest flyes and shit.
I hate this crap.
I feel dumb doing it.
RDLs (deadlift to RDL)
225 x 5 >> This reminded me of how I actually hate regular deadlifts.
275 x 3 >> Pulling from the floor makes me feel it more in my quads and it's just annoying to set up.
315 x 1 >> I may just stick with RDL's indefinitely. I think they're more specific anyway.
375 x 4 >> RDLs feel like I'm doing a broad jump and it's all hip action. I love them.
Walking Lunges
135 x 8/leg >> Wow I haven't done lunges in ages. Man they made my glutes fire like nothing else.
>> I should probably add lunges into my routine at some point...
Calf Work
Drop set on the hack squat machine.
Then seated calf raises.
Another drop set on the hack squat machine.
Friday - 01/15/16
-= Workout Log =-
Cable Rows
180 x 3 >> 60sec rests.
200 x 2
220 x 1
200 x 12 PR
200 x 8 PR
200 x 6 PR
180 x 8 PR
180 x 6 PR
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2 >> Decided to move up instead of struggling for 3x12.
45's x 1
40's x 8 PR
40's x 8 PR
40's x 4 PR
35's x 8 PR
35's x 5 PR
Pull ups
BW x 10 >> 60sec rests.
BW x 10
BW x 8 PR
BW x 4 PR
BW x 4 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
140 x 8 PR >> These are getting impractical now.
140 x 8 PR >> I'm starting to lift up off the ground a bit.
140 x 4 PR >> There's nothing around to hook my legs under.
130 x 4 PR
120 x 2 PR
Rear Delt W Flyes
25's x 15 >> 45sec rests.
25's x 15
25's x 10 PR
Monday - 01/18/16
195.8lbs
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> 375x3 was tough as shit man. No emotional arousal though.
225 x 3 >> Could not have done even 380x3 today. Wow. Wtf happened? Even warm ups felt heavy.
295 x 1 >> Did not expect 315x10. Was going to cut it at 6 but kept pushing.
345 x 1 >> Moving up to 325lb back up sets next workout.
375 x 3
315 x 10 PR
315 x 4 PR
315 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> The weight felt extra heavy here. Unracked 185lbs and failed immediately onto the rack!
135 x 5 >> Not sure how I managed 245x3 but I did it heh.
195 x 2 >> Fuck it, moving up to 205lbs on backup sets. Screw 185lbs.
245 x 3 PR
235 x 2
205 x 7
205 x 6
205 x 4
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
315 x 1
375 x 6 PR
375 x 4 PR
375 x 3 PR
Incline DB Bench Press
75's x 12 PR >> 60sec rest.
75's x 6
Standing Calf Raise Machine
330 x 5 >> 45sec rests.
390 x 15
390 x 15 PR
390 x 12 PR
That vid looks damn close to 40" RVJ man. Arent you like 6'0 even or so? You have great approach speed on that run up. Take away the loss of a few inches from jumping with a ball in hand and Id put money that you're over 40" RVJ!
Tuesday - 01/19/16
197.8lbs
-= Workout Log =-
De-load
Cable Rows
150 x 5
170 x 5
210 x 12 PR
210 x 6 PR
170 x 10
170 x 6
170 x 5
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
40's x 8
40's x 8
Pull ups
BW x 15 PR
BW x 10
Hanging Leg Raises
10
10
Rear Delt W Flyes
25's x 15
CANT WAIT TO LIFT TODAY!!
This vid here, I squatted 355x3 at 192lbs bw the day before:
http://www.youtube.com/watch?v=wnwF0JsZYU0
I was jumping unusually high that day though. Even though I lifted the day before, I missed my leg workout before that one. That probably had something to do with it.
Curious to see what I will do at 405x3 @ 195lbs in the coming months. I need to start playing pick up games again. This better better be the year I hit 40" running!
Thursday - 01/21/16
194.8lbs
-= Workout Log =-
SVJs
3 x 1
ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
315 x 1
335 x 1
375 x 3
325 x 5 PR
325 x 3 PR
325 x 3 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
195 x 2
245 x 3
235 x 3 PR
205 x 6
205 x 5
205 x 4
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
315 x 1
375 x 8 PR
375 x 4 PR
375 x 1 PR
Incline DB Bench Press
75's x 12 >> 60sec rest.
75's x 0 >> Wtf lol, couldn't even get 1 rep on second set.
Leg Press Calf Raises
+405lbs x 20 >> 45sec rests.
+405lbs x 15
+405lbs x 12
squats look fantastic. :highfive:
Friday - 01/22/16
-= Workout Log =-
Cable Rows
180 x 3 >> 60sec rests.
200 x 2 >> Dropped on these dammit.
220 x 1
200 x 12
200 x 6
200 x 5
180 x 6
180 x 5
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
40's x 9 PR
40's x 4
40's x 4
35's x 9
35's x 4
Pull ups
BW x 10 >> 60sec rests.
BW x 10
BW x 9 PR
BW x 4 PR
BW x 4 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
140 x 12 PR >> These are getting impractical now.
140 x 10 PR >> I'm starting to lift up off the ground a bit.
140 x 8 PR >> There's nothing around to hook my legs under.
130 x 4 PR
Rear Delt W Flyes
20's x 5 >> 60sec rests.
30's x 6 PR
30's x 6 PR
30's x 6 PR
Want to spread the word about my older bro. He's coming up in the EDM world very slowly. Artist name is Alastor:
http://www.youtube.com/watch?v=r_xi9HH1EjY
http://www.youtube.com/watch?v=46OuXtwXPS8
http://www.youtube.com/watch?v=ITCUOQbZlDY
He makes more cheesy stuff with Gareth, and more trancey and deeper stuff with Jerome. Armin van Buuren and Above & Beyond play his tracks on their radio shows sometimes.
Monday - 01/25/16
-= Workout Log =-
Tuck Jumps 2 x 8 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rests.
185 x 5 >> 3rd rep was tough... let out some noise.
225 x 3
295 x 1
345 x 1
380 x 3
325 x 6 PR
325 x 4 PR
325 x 2 PR
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> I think I should make both top sets with 235lbs and leave 245lbs for the future.
135 x 5
195 x 2
245 x 3
235 x 3
205 x 6
Standing Calf Raise Machine
405 x 12 PR >> 45sec rest.
405 x 10 PR
Tuesday - 01/26/16
196.0lbs
-= Workout Log =-
Pull ups
+30lbs x 10 >> 60sec rests.
+30lbs x 7 PR
+30lbs x 5 PR
+30lbs x 4
+30lbs x 3
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
40's x 10 PR
40's x 5 PR
40's x 5 PR
35's x 10 PR
35's x 6 PR
Cable Rows
180 x 3 >> 60sec rests.
200 x 2 >> Got tired of 200 so jumped up to 220.
220 x 5 PR >> This will take a while lol.
220 x 5 PR
220 x 4 PR
200 x 5 PR
200 x 3 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
140 x 12 >> Did not PR but I did these with better form. Felt the stretch.
140 x 8
140 x 8
130 x 3
120 x 3
95 x 8
Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 8 PR
30's x 8 PR
30's x 8 PR
Thursday - 01/28/16
-= Workout Log =-
De-load
Tuck Jumps 2 x 10 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Almost failed 3rd rep. Didn't scream though.
225 x 3
295 x 1
345 x 1
380 x 3
325 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Not sure if I've ever done 235x5 before. I've done 230x6 though.
135 x 5
195 x 2
235 x 5 PR
205 x 4
Romanian Deadlift
275 x 3 >> Had my oly shoes on for these. Felt weird and unnatural.
335 x 1 >> I also didn't do them last workout so of course my strength drops instantly.
385 x 2
Calf Raise Machine
405 x 15 PR
this is the paper i was thinking of: http://www.ncbi.nlm.nih.gov/pubmed/25965000 "Effect of different knee starting angles on intersegmental coordination and performance in vertical jumps"
also if anyone has journal access, this one looks really interesting: http://www.ncbi.nlm.nih.gov/pubmed/26712510 "Understanding Vertical Jump Potentiation: A Deterministic Model"
I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something :)
good job. the heaviest 4+reps volumes i did was at 385lbx6-8reps, 20-40reps/workout. i cannot recover fast enough after this weight.
spend time with that 385lb. the 405+ for volumes burn you out so fast.
your svj sucks :uhhhfacepalm:
What seemed to work was use the hangtime calculator measuring the toes-off-to-touchdown hangtime, and then add the 'reach on toes - reach flatfooI measured 30-31" from heels off to toe touchdown. if i measure from toes off to toe touchdown, then I take away 4 frames. Instead of 48 frames, I now have 44 frames / 60FPS = 0.733sec or.... 25-26" vertical. Add the 5" correction and I'm back at 30-31" dammit.
W/r/t trying to change the amount of knee bend: SVJ is a learned skill like any other movement, if a fairly simple one. Everyone will have a different optimal amount of knee bend, forward lean, etc., based on their structure. But that doesn't mean you can't try to add depth to your technique with submax practice and then draw on it when you max out.
Friday - 02/05/16
-= Workout Log =-
Cable Rows
Lateral Raises
Pull ups
Ab Pulldowns
Rear Delt W Flyes
Week 96QuoteFriday - 02/05/16
-= Workout Log =-
Cable Rows
Lateral Raises
Pull ups
Ab Pulldowns
Rear Delt W Flyes
Worked out at my friends gym. Did random shit in addition to the usual, but even the usual was screwed up with rest times and a bunch of stuff. Don't feel like typing it and don't remember it either. Damn i hate working out with other people. Fucks everything up. No I don't want to do your workout. I'll do mine and you do yours.
people can come work out with me if they are willing to do exactly what i was planning to do anyway. it would actually be great to have a workout partner who was down to do the same routine as me.
people can come work out with me if they are willing to do exactly what i was planning to do anyway. it would actually be great to have a workout partner who was down to do the same routine as me.
Monday - 01/28/16
200.2lbs
-= Workout Log =-
Jump Rope 2 x 200 >> 60sec rest.
Tuck Jumps 2 x 10 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> 3rd rep was really tough. Grunted loudly.
225 x 3 >> No adrenaline but I was a little angry.
295 x 1
345 x 1
385 x 3
325 x 6 PR
325 x 3 PR
325 x 3 PR
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> I'll stay with 235lbs again this week and move up to 245lbs next week.
135 x 5
195 x 2
235 x 6 PR
235 x 3 PR
205 x 6 PR
205 x 6 PR
205 x 4 PR
Romanian Deadlift
275 x 5 >> 2min rest.
315 x 1 >> Just too tired and annoyed to try hard on 2nd set and to do a 3rd set.
355 x 1
385 x 5 PR
385 x 1
Calf Raise Machine
360 x 5 >> 45sec rests.
420 x 15 PR >> Seems like my calves don't stop improving.
420 x 15 PR
420 x 12 PR
Who needs DB incline bench when you're PR'ing everything in sight.
Squat looks solid.
Btw, may look a little odd but why not take a take measure to the gym and measure the point you jumped to?
1. get stiff measuring tape, bring to gym
2. position plyo box under pipe
3. stand on plyo box
4. extend measuring tape overhead until it reaches pipe
5. take reading
6. add to your reach height and height of box
7. profit
Tuesday - 02/02/16
-= Workout Log =-
Pull ups
+30lbs x 12 PR >> 60sec rests.
+30lbs x 6 >> Did not expect to hit 12 reps. Will up weight next time.
+30lbs x 5
BW x 6
BW x 4
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2 >> Realllly didn't expect to get 12 reps here either. Nice!
45's x 1
40's x 12 PR
40's x 5 PR
40's x 4
35's x 10
35's x 5
Cable Rows
180 x 5 >> 60sec rests.
200 x 2
220 x 6 PR
220 x 5 PR
220 x 4 PR
200 x 5 PR
200 x 4 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
145 x 15 PR >> Did not expect 15 reps for the first time at this weight. Nice.
145 x 8 PR >> Can't exactly remember weights on last two drop sets. May be inaccurate.
145 x 6 PR
120 x 3 PR
115 x 6 PR
Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 12 PR
30's x 10 PR
30's x 10 PR
I'll keep it up for another week. I don't think that's what caused it, but I'll try another week. If there's no luck, I'll do the other thing I though was making my gains skyrocket. I'll say what it is after it works lol.
Another note: I've been taking lots of vitamin D lately.
Another note: I've been taking lots of vitamin D lately.
How much are you taking a day?
Wowee!!! How long do you generally keep it up for?
I generally take 2,000 a day...when I remember to.
you are pissing most of that out, lol.I'll take 5000iu every other day then? What should be my upper limit per day? the 5000/dot costed the same as the 1000/dot
you are pissing most of that out, lol.
i am a moron and was thinking of something else. 5000IU/day is within the max your body can process and you live in NYC, where it's winter and there's not enough sun. carry on.
you are pissing most of that out, lol.
i am a moron and was thinking of something else. 5000IU/day is within the max your body can process and you live in NYC, where it's winter and there's not enough sun. carry on.
Also, vitamin d is fat soluble so unlikely he is excreting much in his urine...
Vitamin d is crazy because its a hormone and basically does everything - a lot of the new research on it shows benefits at megadoses (10k-15k IU daily). However, guidelines still put the maximum recommended levels at 40000 iu so I couldn't responsibly tell you to raise your dose...
However if you do... bump is up slowly and if you get constipated thats a good sign you need to dial back...
The D is something that might require some experimentation I think.
The D is something that might require some experimentation I think.
So are you going to switch teams?
:trollface:
The D is something that might require some experimentation I think.
So are you going to switch teams?
:trollface:
lol...that was just too easy wasn't it
Thursday - 02/04/16
197lbs
-= Workout Log =-
Jump Rope 2 x 200 >> 60sec rest.
Tuck Jumps 2 x 10 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Was very tired going into this. After 355x1, thought I had 2 maybe 1 rep in me for 385.
225 x 3 >> Turns out I hit 385x3 while feeling crappy AGAIN and PR on back up set?!
295 x 1
345 x 1
385 x 3
325 x 8 PR
325 x 4 PR
325 x 3 PR
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Was supposed to do 235x6,3, but wasn't feeling it.
135 x 5 >> I was scared of being disappointed and not hitting it so I just went back to 235x3.
195 x 2 >> Turns out I PR in that. Ha.
245 x 3
235 x 4 PR
205 x 8 PR
205 x 6 PR
205 x 4 PR
Romanian Deadlift
275 x 5 >> 2min rest.
315 x 1 >> Thought I had maybe 5 reps in me. Hit 8?!
355 x 1 >> Running out of time and really didn't feel like doing 2 more sets anyway.
385 x 8 PR
Incline DB Bench Press
75's x 11 >> 60sec rest.
75's x 4
Calf Raise Machine
375 x 5 >> 45sec rests.
435 x 15 PR >> Moar PR's.
435 x 8 PR
435 x 8 PR
405 x 4 PR
375 x 4 PR
345 x 4 PR
I agree, for quicker STRENGTH gains, doing the same weight across sucks and using a money set scheme with back off sets for additional volume is easily the way to go. And yes again, traditional pyramid schemes are as stupid as they get. It "sounds" cool to newbies though. I actually haven't even heard anyone say 'pyramid' in regards to training in years though. Maybe it's dying out lol
Forgot to mention my last two jumps were 50 frames each so ~33" vertical. Slight improvement! I'm also recording from the back now so I can more clearly see when my heels start to lift up. Still measuring from when heels start to rise until toe-down.
Will start recording at 120FPS if I can remember to. Will have a vacation soon and I plan to play some basketball. I'll see how far up the rim I can get my wrist. I'll get it on vid too so we can see how the frame counts compare to touching the rim.
Friday - 02/05/16
196.4lbs
-= Workout Log =-
De-load
Cable Rows
160 x 5 >> 60sec rest.
180 x 3
200 x 1
220 x 8 PR
200 x 8
Lateral Raises
25's x 5 >> 60sec rest.
30's x 3
35's x 2
40's x 1
45's x 1
40's x 13 PR
35's x 12
Pull ups
BW x 17 PR >> 60sec rest.
BW x 8
Ab Pulldowns
150 x 5 >> Not a PR: the weights on this stack feel CRAZY light compared to my gym.
175 x 20
Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 15 PR
Monday - 02/08/16
194.8lbs
-= Workout Log =-
De-load
Tuck Jumps 2 x 10 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> Woohoo! Was nervous aka tiny bit of adrenaline. Not so angry though.
185 x 5 >> This was more a product of being rested and feeling awesome in the gym.
225 x 3
275 x 2
315 x 1
365 x 1
405 x 3 PR
325 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 3
205 x 8
Incline DB Bench Press
75's x 8
Calf Raise Machine
405 x 10 >> Felt heavy as hell, this was at a different gym so that's why.
gnarly. :ibsquatting:
gnarly. :ibsquatting:
x2
beautiful.
:ibsquatting:
Tuesday - 02/09/16
194.6lbs
-= Workout Log =-
Pull ups
+35lbs x 8 PR >> 60sec rests.
+30lbs x 6 PR
+30lbs x 4
+25lbs x 6
BW x 6
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
40's x 13
40's x 6 PR
40's x 6 PR
35's x 8
35's x 6
Cable Rows
180 x 5 >> 60sec rests.
200 x 2 >> Blahh. I should try dropping to 210lbs and 190lbs.
220 x 7
220 x 3
220 x 1
200 x 6
200 x 6
Ab Pulldowns
Won't write it down. All of a sudden this got extremey difficult. I think the cable needs to be lubed up or something. I checked out the usual source of friction and it was okay. Just did a single drop set, 15-20 reps in total.
Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 15
30's x 8 PR
30's x 8 PR
Did you include your vert on your resume?
Went to a career fair at my university today. Dropped off my resume with ~15 companies. Most of them are accounting and finance companies. Never really realized how many different places I could work at with a BS in Computer Science, not even programming related. The degree requires great analytical and problem-solving skills, which many companies want in their workers.
MANY people impressed that I was mastering in cyber security (especially the accounting and finance companies). Some wanted my resume right after hearing that. Most weren't hiring for my set of skills though. The Big 4 accounting companies were there, but are not hiring for my skill set until September. Which is fine, I graduate in December so that would line up nicely.
Had a blast. I was very much myself and had many recruiters laughing a ton. They forgot they were even there to recruit! I looked like I was already friends with them. It's nice to have these people view me face to face so I can really get a chance to set myself apart from the rest since I don't have much relevant work experience.
Thursday - 02/11/16
-= Workout Log =-
Jump Rope 2 x 100 >> 60sec rest.
Tuck Jumps 2 x 10 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> Pretty damn hard. No hype up though. Felt kinda good going into it too.
185 x 5 >> 395x3 next workout will be tough as shit based on how hard this was.
185 x 3 >> Probably only doable since i dont squat for another 3 days.
225 x 3
275 x 1
315 x 1
355 x 1
390 x 3
325 x 8 PR
325 x 5 PR
325 x 3 PR
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Dropped from 235x4 to 235x2. The 205x10 was a consilation heh.
135 x 5
185 x 3
225 x 1
245 x 3
235 x 2
205 x 10 PR
205 x 6 PR
205 x 4 PR
Romanian Deadlift
275 x 5 >> Forgot my straps. Fuck! Been skimping on these lately.
>> I'll do them tomorrow and a little after tomorrow too.
>> The high frequency should help get me back up to par quickly.
Incline DB Bench Press
75's x 12 >> 60sec rest.
75's x 2 >> Hit a wall on the 3rd rep.
Calf Raise Machine
405 x 5 >> 45sec rests.
450 x 15 PR
450 x 8 PR
450 x 7 PR
420 x 4 PR
390 x 4 PR
Friday - 02/12/16
-= Workout Log =-
Cable Rows
160 x 5 >> 60sec rests.
180 x 3
200 x 1
210 x 8
210 x 7
190 x 6
190 x 6
190 x 5
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2 >> Got 40's x 13 two workouts in a row so I said screw it and moved up in weight.
45's x 1
50's x 1
45's x 6 PR
45's x 6 PR
40's x 7 PR
40's x 7 PR
40's x 5 PR
Pull ups
BW x 15 >> 60sec rests.
BW x 7 >> Non-stop reps for all of them.
BW x 5
BW x 5
BW x 5
Ab Pulldowns
95 x 5 >> 60sec rests.
145 x 12
145 x 9 PR
145 x 4 PR
125 x 4 PR
115 x 4 PR
95 x 4 PR
Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 15
30's x 11 PR
30's x 8 PR
Saturday - 02/13/16
-= Workout Log =-
ATG Squat
135 x 8 >> Easy, felt good. Was wearing two pairs of sweats though, makes it easier somehow.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
Bench Press
45 x 15 >> Banged this out in like 2min.
95 x 8
135 x 5
185 x 3
225 x 1
Romanian Deadlift
225 x 5 >> 2min rests.
275 x 3 >> This should get my cns used to these again.
315 x 1
365 x 1
405 x 1 PR
405 x 1 PR
405 x 1 PR
Week 98QuoteSaturday - 02/13/16
-= Workout Log =-
ATG Squat
135 x 8 >> Easy, felt good. Was wearing two pairs of sweats though, makes it easier somehow.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
Bench Press
45 x 15 >> Banged this out in like 2min.
95 x 8
135 x 5
185 x 3
225 x 1
Romanian Deadlift
225 x 5 >> 2min rests.
275 x 3 >> This should get my cns used to these again.
315 x 1
365 x 1
405 x 1 PR
405 x 1 PR
405 x 1 PR
http://www.youtube.com/watch?v=GwIopFiDJF8
I may not be able to lift this Monday. So I did this light workout today to bridge the gap between Thursday's squat/bench/RDL session and Tuesday's. Tuesday i'll lift twice so that i'm on schedule.
yeah man that 405 is sweet. your form is second only to kf.
Tuesday - 02/16/16
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> Didn't have my oly shoes. Squatted in chucks with plates under heels.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8 PR
325 x 5 PR
325 x 3 PR
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Kinda stalling on these. We'll see how next workout goes. Might have to switch it up.
135 x 5
185 x 3
225 x 1
245 x 3
235 x 3
205 x 8
205 x 6
205 x 4
Back Extensions
BW x 5 >> 60sec rests.
45 x 15 >> Didn't have my deadlift straps so did these instead of RDL's.
45 x 15
45 x 15
Incline DB Bench Press
75's x 10 >> 60sec rest.
75's x 4
Calf Raise Machine
Weights were different here than my regular gym. >> 60sec rests.
3 sets of 6-8 plus 2 drop sets of ~4.
De-load
Pull ups
BW x 5 >> 60sec rest.
+40lbs x 8 PR
+40lbs x 4 PR
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
40's x 12
40's x 8 PR
Cable Rows
160 x 5 >> 60sec rests.
180 x 3 >> This was a nice smooth machine at this gym. Felt amazing.
200 x 1
220 x 10 PR
220 x 8 PR
Ab Pulldowns
100 x 5 >> Inaccurate, but it went something like that.
140 x 4
130 x 3
120 x 4
Bent over Rear Delt W Flyes
30's x 15 >> The benches were too low to do this face down on an incline. Did them bent over.
Friday - 02/20/16
-= Workout Log =-
Jump Rope 1 x 100
Tuck Jumps 1 x 10
SVJs 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> Man this was tough. Hardest 3rd rep in months.
185 x 5 >> Whenever I watch the vids it looks way easier than it felt somehow.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 7
325 x 5
325 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Just not feeling it. Lost strength, and don't have the motivation to do all sets anyway.
135 x 5
185 x 3
225 x 1
245 x 2
205 x 5
205 x 3
Cable Rows
160 x 5 >> 60sec rests.
180 x 2
210 x 8
210 x 6
Pull ups
BW x 10 >> 60sec rest.
BW x 7
Lateral Raises
30's x 5 >> 60sec rests.
35's x 2
40's x 1
45's x 6
40's x 8
Ab Pulldowns
95 x 5 >> 60sec rests.
145 x 15 PR >> The cables were lubed up. This went nicely!
145 x 8 PR
145 x 6 PR
120 x 4 PR
95 x 6 PR
Incline Rear Delt W Flyes
25's x 5 >> 60sec rest.
30's x 1
35's x 8 PR
35's x 6 PR
Monday - 02/22/16
198.2lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> 395x3 wasn't too hard. Decent bar speed.
185 x 5 >> Had another rep in me on the first back up set but didn't go for it.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 8
325 x 5
325 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Finally hit two triples at 245!
135 x 5
185 x 3
225 x 1
245 x 3
245 x 3 PR
205 x 6
205 x 5
205 x 4
Incline DB Bench Press
75's x 10 >> 60sec rest.
75's x 4
Romanian Deadlift
225 x 5
275 x 3 >> Hamstrings still sore from last week so this is all I did. Really gotta get em back.
Calf Raise Machine
420 x 5 >> 60sec rests.
465 x 15 PR >> These felt pretty easy. Machine was broken last week but fixed now.
465 x 8 PR >> I'm wondering if they lubed it up or something.
465 x 8 PR >> I'm close to maxing out this machine dammit. Will switch to smith machine soon.
hey man, am i correct in thinking you had some problems with quad tenodnitis?
how did you get around it in the end?
hey man, am i correct in thinking you had some problems with quad tenodnitis?
how did you get around it in the end?
I had patellar tendonitis. I'll try to make this as simple as possible.
The problem:
- Patellar maltracking. Aka my knee cap was shifted over laterally a bit.
- This was caused by too much tension on the lateral side, and too litte tension on the medial side to counter it.
- The effect of this is that the top of the tibia scrapes the cartilage under the knee cap since the tibia it's not fitting in the "under socket" of the kneecap perfectly.
The solution:
- Relieve tension on the lateral side by foam rolling the IT band
- Increase tension on the medial side by activating VMO and strengthening it
Longer explanation:
Relieving the tension on one side is simple. However, increasing tension on the other side was pretty cool to do. During the time I had tendonitis, I was squatting to parallel. As you know, this doesn't activate the VMO very much. What does activate it, however, is either extreme of the range of motion. So this means things like peterson step ups (http://www.jumpusa.com/PetersonStepup.jpg) and ATG squats.
Unfortunately, peterson step ups caused some pain in my knee. To mitigate this, I would foam roll my IT bands a ton before performing them. This made them nearly pain free. I also switched from parallel to ATG squats to further strengthen my VMOs. After this switch I noticed my VMO's getting crazy sore for the first few workouts, but nothing from the peterson step ups. I ditched the peterson step ups since I found them not effective enough.
But this part was damn interesting... I needed to ACTIVATE my VMO first! Take a look at this vid of my quads. My LEFT knee was the painful one. My right knee was okay. Notice how the left quad flexes all at once, but in the right quad, the VMO flexes just before the rest of the quad!
http://www.youtube.com/watch?v=G2neCEbA6Pw
On the RIGHT quad (the okay one) the VMO contracts first, stabalizing the knee, and then the rest of the quad contracts.
This tells me the VMO on the left quad was a bit under active. Anyway, I learned (forgot where I read this) that the best way to change movement patterns are using NEGATIVE lifts. So what I would do before I played basketball was foam roll the IT band, and then perform negative knee extensions beforehand on my left quad. Then I could play pain free, temporarily (for as long as the effect lasted).
Over time, as I continued to foam roll the IT band, the effect became permanent. Also, my VMO's got strong as hell from the ATG squats. Finally.... see the vid I just posted? Well, once my pain was all gone, and still to this day, when I flex my left quad now, the VMO will contract just before the rest of the quad, just like my right quad!
Tuesday - 02/23/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+20lbs x 3
+40lbs x 10 PR
+40lbs x 3 PR
+35lbs x 4 PR
+30lbs x 4 PR
+25lbs x 4 PR
Lateral Raises
35's x 3 >> 60sec rests.
35's x 2 >> Can't exactly remember how all the weights and reps went, but the first 3 sets are correct for sure.
40's x 1
45's x 8 PR
45's x 6 PR
40's x 8 PR
40's x 5 PR
35's x 5 PR
Cable Rows
170 x 5 >> 60sec rests.
190 x 1 >> I can't remember and I'm too lazy to go back and see what my PR's here are (at my gym not others).
210 x 10 >> So from this point forth, anything that beats this will be labeled as a PR.
210 x 6
190 x 8
190 x 6
190 x 5
Ab Pulldowns
95 x 5 >> 60sec rests.
150 x 15 PR
150 x 8 PR
150 x 8 PR
Incline Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 1
35's x 10 PR
35's x 6 PR
35's x 5 PR
Thursday - 02/25/16
196.6lbs
-= Workout Log =-
De-load
ATG Squat
135 x 8 >> 2min rest.
135 x 5 >> No emotional arousal but still...knees caved on last TWO repts of 395 this time.
185 x 5 >> Probably had only 5-6 of the 325 in me today.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
395 x 3
325 x 3
Romanian Deadlift
225 x 5 >> Hamstrings still sore when I do these... forgot to log it but I did this Tuesday too.
Bench Press
45 x 15 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 3
205 x 8
Calf Raise Machine
465 x 15
Friday - 02/26/16
-= Workout Log =-
Cable Rows
160 x 5 >> 60sec rests.
180 x 3 >> Eh...
200 x 10
200 x 8
180 x 8
180 x 6
180 x 3
Lateral Raises
35's x 5 >> 60sec rests.
40's x 2 >> Woohoo!
45's x 1
50's x 1
45's x 9 PR
45's x 5
40's x 8 PR
40's x 6 PR
35's x 5 PR
Pull ups
BW x 15 >> 60sec rests.
BW x 8
BW x 3
BW x 4
BW x 4
Ab Pulldowns
95 x 5 >> 60sec rests.
155 x 12 PR
155 x 8 PR
155 x 4 PR
130 x 4 PR
105 x 4 PR
Incline Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 1
35's x 11 PR
35's x 6 PR
35's x 5 PR
Damn dude, awesome post on the knee up top and strong as hell squats! Started following your youtube channel....beast.
Monday - 02/29/16
197.8lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rest.
135 x 8 >> The de-load last Thursday served me well! Scheduled for 400x3 but did 405x3 instead.
185 x 5 >> I don't think I'll be able to repeat this on Thursday. We'll see. I was nervous today = adrenaline.
185 x 3 >> I've done 325x8 before, but since an even heavier set came before it it's a PR this time too.
225 x 3 >> Slightly cutting back on the volume of these.
275 x 1
315 x 1
365 x 1
405 x 3
325 x 8 PR
Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Switched to good ol' 3x5 with 3min rests since I was stalling.
135 x 5 >> Did not expect 5 reps, let alone two sets of it. Nice.
185 x 3
225 x 1
235 x 5 PR
235 x 5 PR
235 x 4 PR
Romanian Deadlift
225 x 5
275 x 3 >> Previous PR was 385x8 on these. Working back up slowly.
315 x 1 >> Hope I don't get crazy sore from these, so I can do them again Thursday.
365 x 5
Incline DB Bench Press
75's x 12 >> 2min rest.
75's x 8 >> Upped the rest on these. May also add in a set later on. Not sure yet.
Calf Raise Machine
420 x 5 >> 60sec rests.
480 x 12 PR >> Machine maxes out at 495, which is one pin away from 480!
480 x 10 PR
480 x 8 PR
Beautiful squats once again! I don't know if I'll ever be able to go that deep safely with my squats.
:ibsquatting: :ibsquatting: :ibsquatting:
http://www.youtube.com/watch?v=hmcXhbZBv6w
"Hip impingement" which is not really an issue but it doesn't feel comfortable with ATG style squats (I still go below parallel though) and my ankle mobility is lacking eventhough I've been working on it for months now and it has gotten definitely a lot better already.
(http://i14.photobucket.com/albums/a307/robertodimaano/star-trek-nodding_zpsuua3mczy.gif)
good form. ;D
eat more and lift 200kg. :strong:
Tuesday - 03/01/16
196.6lbs
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+45lbs x 10 PR
+40lbs x 4 PR
+35lbs x 5 PR
+30lbs x 4 PR
+25lbs x 4 PR
Lateral Raises
35's x 5 >> 60sec rests.
40's x 2
45's x 1
50's x 1
45's x 10 PR
45's x 4
40's x 10
40's x 4
35's x 4
Cable Rows
180 x 5 >> 2min rests.
200 x 1 >> Switched to 2min rests and will do about 6-8 reps per set.
220 x 1 >> Hopefully this will push me through my plateau.
240 x 1 >> A little less volume as well, for the time being.
220 x 6 PR
220 x 6 PR
220 x 6 PR
Negative Dragon Flags
5 >> 60sec rests.
5 >> Cant figure out how to add more weight to ab pulldowns. Lets do this!
Incline Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 3 >> Too lazy to go on.
35's x 1
40's x 6 PR
Thursday - 03/04/16
196.6lbs
-= Workout Log =-
De-load (unscheduled: got sick so I'm taking one)
ATG Squat
135 x 8
135 x 8 >> Damn even the 405x1 was tough.
185 x 5 >> Could not have done 405x2.
185 x 3 >> I should have been able to do 385x5 really, but I'll work back up to that.
225 x 3 >> Also, never did 5 reps at this weight before so technically a PR.
275 x 1
315 x 1
365 x 1
405 x 1
365 x 5 PR
Bench Press
45 x 15
95 x 8 >> Could not have done 235x4.
135 x 5
185 x 3
225 x 1
235 x 3
Romanian Deadlift
0 >> Didn't do these. Too dead. I'm really skimping on these.
0 >> Keeping these zeros here to remind myself I'm a little bitch.
Calf Raise Machine
495 x 8 PR >> Maxed out the machine.
for bench: more volume.
Friday - 03/01/16
-= Workout Log =-
De-load
Cable Rows
180 x 5
200 x 1
220 x 1
220 x 8 PR
Lateral Raises
35's x 5 >> 60sec rest.
40's x 2
45's x 1
50's x 1
45's x 10
45's x 5PR
Pull ups
BW x 15 >> 60sec rest.
BW x 5
Negative Dragon Flags
6 >> 2min rest.
3 >> I feel these got a touch easier.
Incline Rear Delt W Flyes
30's x 5
35's x 3
40's x 8 PR
Monday - 02/29/16
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rest.
135 x 8 >> Man I'm so disappointed... 5th rep was so difficult.
185 x 5 >> Plus then I waited 3min and could only hit 6 reps with 325?!
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
370 x 5 PR
325 x 6
Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Moving up to 240lbs next session.
135 x 5
185 x 3
225 x 1
235 x 6 PR
235 x 5 PR
235 x 4 PR
Romanian Deadlift
225 x 5 >> 2min rests.
275 x 2 >> Moving up to 370lbs next session.
315 x 1
365 x 8
365 x 2
365 x 1
Incline DB Bench Press
75's x 8 >> 2min rest.
75's x 5 >> Dropped dammit.
Calf Raise Machine
420 x 5 >> 60sec rests.
495 x 10 PR
495 x 10 PR
495 x 8 PR
You look fucking huge lately.
I'm 5lbs heavier than I usually am (197 vs 192) but also, my upper body has definitely gotten bigger. In the vid I just posted, the clothes make me look kinda fat or saggy skin or something around the midsection lol. Pear-shaped. The low angle doesn't help. Still have a six pack btw. Not as defined as I could be, but that's only a short 5lbs cut away to be turning heads with it.
Tuesday - 03/08/16
196.6lbs
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 8 PR
+45lbs x 4 PR
+35lbs x 4 PR
+30lbs x 4 PR
+20lbs x 4 PR
Lateral Raises
35's x 5 >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 11 PR
45's x 5 PR
40's x 5
40's x 5
40's x 4
Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10 PR
220 x 6 PR
220 x 4 PR
Negative Dragon Flags
8 >> 60sec rests.
3 >> I'll never understand how it's possible to do even one of these concentrically.
3
Incline Rear Delt W Flyes
35's x 3 >> 60sec rests.
40's x 8 PR
40's x 5 PR
40's x 3 PR
re: dragon flags: was confused why you would find them so challenging so i looked up a couple of videos. i have been doing them wrong, lol. if you curl your torso instead of keeping it straight they are not terribly hard. gonna try to do real ones tonight.
Once you let your body go concave (the opposite bend of waist that you are trying to avoid) your putting load on low back and wont be able to get back up. Negatives are ok, personally i prefer the on floor rather than bench with arms on a ladder or a bar above the head so your much more vertical. Just go down as far as you can to go back up. I look at dragon flags as more of a test than an exercise. Would rather the bulk of training come from heavy leg lifts or crunches. If you can knock out straight leg lifts on slant bench w a 30-50lb dumbell your abs are strong imo.
Thursday - 03/10/16
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rest.
135 x 8 >> This went nicely.
185 x 5 >> 325x8 was done with way less of a pause between each rep.
185 x 3 >> It had me breathing heavy! I'll do them that way from now on.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
375 x 5 PR
325 x 8 PR
Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Was supposed to do 240lbs but I was feeling good.
135 x 5
185 x 3
225 x 1
245 x 4 PR
245 x 3 PR
245 x 2 PR
Romanian Deadlift
225 x 5 >> 2min rests.
275 x 2 >> Can't remember the warm up weights. I used some other guys bar.
315 x 1 >> It had bumper plates and stuff and they weren't 45's.
365 x 4 >> Each rep was preceded by a regular deadlift. Worked out at a friends gym.
335 x 8 >> Had to pull from the floor initially.
Calf Raise Machine
3 sets to failure
Friend's gym, so whatever
Will update later but, here's 2 PRs:
http://www.youtube.com/watch?v=X8myUJwoU_0
Bar speed looks good on squats! Well of course itll be faster than the 3RMs i was doing. But i notice improvement on todays 375x5 vs last sessions 370x3. Today felt easier than last session too.
Monday - 02/10/16
195.2lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rest.
135 x 8 >> Played ball yesterday so I'm not recovered to squat today.
185 x 5 >> Still... 380x3 is disappointing.
185 x 3 >> I actually can't fathom how I did a triple 25lbs over this before.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
380 x 3
325 x 8
Bench Press
45 x 15 >> 3min rests.
95 x 8 >> I have no idea but I nearly failed on last two sets. Weird!
135 x 5
185 x 3
225 x 1
240 x 5 PR
240 x 2
240 x 2
Romanian Deadlift
225 x 5 >> Legs sore from bball. These are painful.
Calf Raise Machine
450 x 5 >> 60sec rests.
495 x 13 PR
495 x 8 PR
495 x 8 PR
Week 102QuoteThursday - 03/10/16
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rest.
135 x 8 >> This went nicely.
185 x 5 >> 325x8 was done with way less of a pause between each rep.
185 x 3 >> It had me breathing heavy! I'll do them that way from now on.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
375 x 5 PR
325 x 8 PR
Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Was supposed to do 240lbs but I was feeling good.
135 x 5
185 x 3
225 x 1
245 x 4 PR
245 x 3 PR
245 x 2 PR
Romanian Deadlift
225 x 5 >> 2min rests.
275 x 2 >> Can't remember the warm up weights. I used some other guys bar.
315 x 1 >> It had bumper plates and stuff and they weren't 45's.
365 x 4 >> Each rep was preceded by a regular deadlift. Worked out at a friends gym.
335 x 8 >> Had to pull from the floor initially.
Calf Raise Machine
3 sets to failure
Friend's gym, so whatever
http://www.youtube.com/watch?v=X8myUJwoU_0
http://www.youtube.com/watch?v=0oRYisJ7Cig
Bar speed looks good on squats! Well of course itll be faster than the 3RMs i was doing. But i notice improvement on todays 375x5 vs last sessions 370x3. Today felt easier than last session too.
I've been getting some pretty good sleep lately. I DEFINITELY feel a difference in my day to day life! I didn't even realize my eyes have been dry for months before this... like yeah they're dry when you get 5 hours of sleep or whatever. Then you get a consistent 7 hours and think theyre not dry anymore. Nope, wait till you get a consistent 8 hours of sleep. THEN you realize.... "wait, THIS is how i'm supposed to feel as a human?!" It's crazy!
Tuesday - 03/15/16
195.0lbs
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 9 PR
+45lbs x 4 PR
+40lbs x 3 PR
+35lbs x 3 PR
+30lbs x 4 PR
Lateral Raises
35's x 5 >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 12 PR
45's x 5 PR
40's x 6 PR
40's x 5 PR
40's x 5 PR
Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 4
220 x 4
Negative Dragon Flags
8 >> 60sec rests.
6 >> I peppered in a couple of half reps with bent knees and slightly bent hips in the 2nd set.
3
Incline Rear Delt W Flyes
35's x 3 >> 60sec rests.
40's x 5 PR >> These were tough. I'm also slacking on them so that's my fault.
Thursday - 03/17/16
De-load
-= Workout Log =-
ATG Squat
135 x 8
135 x 8 >> Didn't record this since I only expected to get 3 or 4.
185 x 5 >> Had to get angry to pull it off, but not adrenalized at all!
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
380 x 5 PR
Bench Press
45 x 15
95 x 8 >> I have no idea but I nearly failed on last two sets. Weird!
135 x 5
185 x 3
225 x 1
240 x 5
Romanian Deadlift
225 x 5
275 x 3
315 x 3
365 x 1
385 x 3
Incline DB Bench Press
75's x 12
Calf Raise Machine
495 x 15 PR
Friday - 03/18/16
196.0lbs
-= Workout Log =-
BW Pull ups
BW x 12 >> 60sec rests.
BW x 5
BW x 5
BW x 5
BW x 5
Lateral Raises
35's x 5 >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 9
45's x 5
40's x 6
40's x 5
40's x 5
Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 8 PR
220 x 6 PR
Negative Dragon Flags
5 >> 60sec rests.
8 >> First set was actually 5 terrible half reps. But I've improved!
3
Incline Rear Delt W Flyes
30's x 5 >> 60sec rests.
35's x 3
40's x 10 PR
40's x 6 PR
30's x 15 PR
Monday - 03/28/16
-= Workout Log =-
ATG Squat
135 x 8 >> Rested as much as I felt like it.
135 x 8 >> Didn't have my oly shoes. Squatted in beat up converses with torn heels.
185 x 5 >> Also squatted on 2.5lb plates.
185 x 3 >> Didn't expect to drop this much since I only missed one squat workout but oh well.
225 x 3
275 x 1
315 x 1
365 x 1
385 x 1
335 x 5
335 x 4
335 x 3
Bench Press
45 x 15 >> Rested as much as I felt like it.
95 x 8 >> This didn't drop as much. Makes me think it's my shoes that made me squat so little.
135 x 5
185 x 3
225 x 1
240 x 3
225 x 3
225 x 3
Calf Raise Machine
495 x 12
I will never understand people that take pictures of food/food they're eating. I just can't.
I will never understand people that take pictures of food/food they're eating. I just can't.
Macedonia looks beautify. Thanks for sharing the pictures. When you say it is cheap there, give us some references. How much is rent? Food and drinks? My sister just got back from visiting Morocco and that place sounds dirt cheap. For a party of 6 adults a one 3 years old kid they had some kind of street vender beef dish and it was less than $3 to feed them all.
Well yeah, sure, I mean, if you're passionate about food, then go for it. It's just that I can't understand, that's all.
I will never understand people that take pictures of food/food they're eating. I just can't.
To show people back in the states maybe? I do find it annoying when I see every girl taking photos of their coffee at lunch but this was food I don't have in NYC and it's banging so.Macedonia looks beautify. Thanks for sharing the pictures. When you say it is cheap there, give us some references. How much is rent? Food and drinks? My sister just got back from visiting Morocco and that place sounds dirt cheap. For a party of 6 adults a one 3 years old kid they had some kind of street vender beef dish and it was less than $3 to feed them all.
well THAT is cheap! Like crazy cheap. $3 to feed em all? Damn.
Here's some stuff I bought that cost less than $13 total (not shown in pic is a second big bag of tortilla chips) just ONE pack of those ciggs alone would be $13 in NYC:
(http://i.imgur.com/s52wcTD.jpg)
- big plastic box of chocolate cigars
- two packs winston ciggarettes
- two big bags of tortilla chips (one isn't pictured)
- big pack of vanilla wafers
- one big chocolate stuffed croissant
- one huge bag of like 13 mini stuffed croissants (cut off on the right)
- big bottle of mexican sauce in the back
- total was 695 denars ($12.66)
Here are some cold cut chicken burger thingies for 20 denars each (comes out to like $0.36 each lol):
(http://i.imgur.com/yhqxtJH.jpg)
Some chocolate covered jelly filled pastry thing for 30 denars ($0.54):
(http://i.imgur.com/WOE9idC.jpg)
Some things are "regularly priced" though. Like a can of coke is 50 denars, or about $0.95. It used to be 25 denars years ago, and back then the dollar was stronger so a can of coke was basically $0.38 back then (like 10 years ago I think).
Tuesday - 03/29/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Haven't done pullups since 11 days ago. Weighted ones 14 days ago.
+50lbs x 9 >> Surprised I barely lost strength here.
+45lbs x 3
+40lbs x 3
+35lbs x 3
+30lbs x 4
Lateral Raises
35's x 5 >> 60sec rests.
40's x 3 >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 5
40's x 10 PR
40's x 8 PR
40's x 5 PR
Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 6
220 x 4
Short ROM Dragon Flags
5 >> 60sec rests.
5 >> As I failed I switched to negatives. First set was all short ROM reps though.
5
Incline Rear Delt W Flyes
35's x 3 >> 60sec rests.
40's x 8
40's x 5
35's x 10
Thursday - 04/01/16
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Decided to do plenty of sets to get my neural re-gains.
185 x 5 >> Gotta get 385x5 in the next three workouts probably.
185 x 3 >> Current PRs are 405x3 and 380x5.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 3
385 x 1
365 x 3
355 x 3
345 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> More sets here as well for neural gains.
135 x 5
185 x 3
225 x 1
245 x 2
235 x 3
225 x 3
225 x 3
225 x 3
Romanian Deadlift
225 x 5 >> Had to take it easy since these get me very sore when I'm inconsistent.
275 x 3 >> It's better to do this and not get sore for next workout.
315 x 1 >> That way I can do a lot more next workout.
365 x 1
Calf Raise Machine
450 x 5 >> 45sec rests.
495 x 13
495 x 8
495 x 8
Friday - 04/01/16
194.6lbs
-= Workout Log =-
Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
225 x 10 PR
225 x 6 PR
225 x 5 PR
Lateral Raises
35's x 5 >> 60sec rests.
40's x 3 >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 9 PR
40's x 10 PR
40's x 5
40's x 5
Pull ups
BW x 15 >> 60sec rests.
BW x 6
BW x 5
BW x 4
BW x 4
Short ROM Dragon Flags
5 >> 60sec rests.
5 >> First set of 5 was half ROM but with straight legs! No sneakers though.
5
Incline Rear Delt W Flyes
35's x 3 >> 60sec rests.
40's x 10
40's x 5
35's x 10
Sunday - 04/03/16
-= Workout Log =-
ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
Romanian Deadlift
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
Monday - 04/04/16
196.4lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Increased over last week. But still only 385x3.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 3
385 x 2
375 x 3
365 x 3
365 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> PR is 245x4x3x2.
135 x 5
185 x 3
225 x 1
245 x 4
245 x 2
225 x 3
225 x 3
225 x 3
Romanian Deadlift
225 x 5 >> Next workout I can go all out and do 3 sets of these.
275 x 3
315 x 1
365 x 5
Incline DB Bench Press
75's x 8 >> 2min rest.
75's x 8
Calf Raise Machine
450 x 5 >> 45sec rests.
495 x 13 >> Dropped a little.
495 x 8
495 x 6
Tuesday - 04/05/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+30lbs x 3 >> Was supposed to do 35lbs not 40lbs, but the DBs were taken.
+55lbs x 8 PR
+45lbs x 4 PR
+40lbs x 3 PR
+25lbs x 5 PR
+15lbs x 6 PR
Lateral Raises
35's x 5 >> 60sec rests.
40's x 3 >> I started with 50's because I was afraid to not match my PR on 45's.
45's x 1
50's x 1
50's x 3 PR
45's x 8
40's x 6
40's x 5
40's x 5
Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
225 x 10 PR
220 x 6 PR
220 x 4 PR
Short ROM Dragon Flags
6 >> 60sec rests.
6 >> First rep had good ROM! Freakin hard though.
6
Back Extension Rear Delt W Flyes
30's x 15 >> Too lazy. Also all inclines were taken for a while.
Wednesday - 04/01/16
195.4lbs
-= Workout Log =-
ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
Romanian Deadlift
225 x 5
275 x 3
315 x 1
365 x 1
Started officially studying for Network+ today. Reading one chapter a day of this book:
http://www.amazon.com/CompTIA-Network-All-In-One-Edition-N10-006/dp/0071848223
It's 20 chapters. Found a free pdf of it. Already took all of the quiz questions in the book and made flashcards out of them and put them on Quizlet. From there I download into my phone into my Flashcards Deluxe app. That app makes use of spaced repetition to learn better, as in faster and with less effort and time (https://en.wikipedia.org/wiki/Spaced_repetition). It'll automatically notify me when I need to study old cards again. Automatically asks me questions that I get correct and less often, and vice versa. I used this app for a huge Cyber Security Essentials midterm I had and I got the highest grade in the class. This was last month. Learned about 165 flashcards in just a week. And some of those flashcards were HUGE. Not one word answers. About 40% of them were 3 to 7 sentence answers. Spaced repetition is the truth!
So I plan to read this whole book in 3 weeks and at the same time know the answer to every quiz question (200+) in those 3 weeks. Then a 4th week of taking practice exams wherever I find them online and reviewing stuff I have trouble with. Then take the official cert exam.
nice!
ya.. i'm a HUGE fan of spaced repetition/flash cards. Most effective and efficient way to drill stuff into a brain IMHO.
Started officially studying for Network+ today. Reading one chapter a day of this book:
http://www.amazon.com/CompTIA-Network-All-In-One-Edition-N10-006/dp/0071848223
It's 20 chapters. Found a free pdf of it. Already took all of the quiz questions in the book and made flashcards out of them and put them on Quizlet. From there I download into my phone into my Flashcards Deluxe app. That app makes use of spaced repetition to learn better, as in faster and with less effort and time (https://en.wikipedia.org/wiki/Spaced_repetition). It'll automatically notify me when I need to study old cards again. Automatically asks me questions that I get correct and less often, and vice versa. I used this app for a huge Cyber Security Essentials midterm I had and I got the highest grade in the class. This was last month. Learned about 165 flashcards in just a week. And some of those flashcards were HUGE. Not one word answers. About 40% of them were 3 to 7 sentence answers. Spaced repetition is the truth!
So I plan to read this whole book in 3 weeks and at the same time know the answer to every quiz question (200+) in those 3 weeks. Then a 4th week of taking practice exams wherever I find them online and reviewing stuff I have trouble with. Then take the official cert exam.
Started officially studying for Network+ today. Reading one chapter a day of this book:
http://www.amazon.com/CompTIA-Network-All-In-One-Edition-N10-006/dp/0071848223
It's 20 chapters. Found a free pdf of it. Already took all of the quiz questions in the book and made flashcards out of them and put them on Quizlet. From there I download into my phone into my Flashcards Deluxe app. That app makes use of spaced repetition to learn better, as in faster and with less effort and time (https://en.wikipedia.org/wiki/Spaced_repetition). It'll automatically notify me when I need to study old cards again. Automatically asks me questions that I get correct and less often, and vice versa. I used this app for a huge Cyber Security Essentials midterm I had and I got the highest grade in the class. This was last month. Learned about 165 flashcards in just a week. And some of those flashcards were HUGE. Not one word answers. About 40% of them were 3 to 7 sentence answers. Spaced repetition is the truth!
So I plan to read this whole book in 3 weeks and at the same time know the answer to every quiz question (200+) in those 3 weeks. Then a 4th week of taking practice exams wherever I find them online and reviewing stuff I have trouble with. Then take the official cert exam.
There's a ton of info on this on www.bitspyder.net - the best IT tracker in the world. You need an invite though and it's hard to obtain :D
I can give you an invite but... I don't know how well you seed your torrents and I don't want to get banned :D
Thursday - 04/07/16
-= Workout Log =-
ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> ~10x3 fuck it.
185 x 5 >> Hit 385x4 at least. That's not as good as 380x5 imo but close.
185 x 3 >> Hope to squeeze in another easy squat day on Saturday, then reap the benefits Monday!
225 x 3 >> Monday I'm going to add in higher rep squats again.
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4 PR
385 x 2
375 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Think I've hit 265x1 a long time ago. Max is probably 270.
135 x 5 >> Screwed up my breathing on 2nd set BAD, weight went straight down to my chest lol.
185 x 3 >> Had to do a paused rep to get it back up. Nearly failed!
225 x 1
265 x 1
245 x 3
235 x 1 (paused)
Romanian Deadlift
225 x 3 >> 2min rests.
275 x 1
315 x 1
365 x 6
365 x 4
365 x 2
Incline DB Bench Press
75's x 8
75's x 8
Calf Raise Machine
450 x 5 >> 45sec rests.
495 x 15 >> Dropped a little.
495 x 10
495 x 7
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 2 of 21 >> Just reading the book, about 600 pages.
FlashCards Deluxe - Chapter Notes
Chapter 2 notes done (17 cards) >> Taking important notes, reading through them daily based on spaced repetition.
FlashCards Deluxe - Quiz Questions
Learned 21 of 213 cards >> Took a bunch of practice questions from the book and online. Learning them all.
Added 70 cards (new total: 283)
Friday - 04/08/16
-= Workout Log =-
Cable Rows
180 x 5
200 x 3
220 x 1
240 x 1
225 x 10
Lateral Raises
35's x 5 >> 60sec rest.
40's x 3
45's x 1
50's x 1
45's x 12
45's x 6 PR
Pull ups
BW x 18 PR 60sec rest.
BW x 7 PR
Short ROM Dragon Flags
6
Back Extension Rear Delt W Flyes
35's x 3
40's x 10
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 3 of 21
Finished Chapter 4 of 21
FlashCards Deluxe - Chapter Notes
Chapter 3 notes done (17 cards)
Chapter 4 notes done (31 cards)
FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards
Saturday - 04/08/16
195.4lbs
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 5 of 21
Finished Chapter 6 of 21
FlashCards Deluxe - Chapter Notes
Chapter 5 notes done (26 cards)
Chapter 6 notes done (43 cards)
FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards
Monday - 04/11/16
199.6lbs
-= Workout Log =-
De-load
ATG Squat
135 x 8 >> 3min rest.
135 x 8 >> Hit my goal of 385x5! That's about equivalent to 405x3.
185 x 5 >> I was hyped up from music though (but no adrenaline, just anger).
185 x 3 >> Also I was nearly 200lbs. So maybe that's why I could get that extra rep in.
225 x 3 >> Next immediate goal is 385x5 with no hype up, and at under 195lbs.
275 x 1
315 x 1
365 x 1
405 x 1
385 x 5 PR
335 x 8 PR
Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 1
235 x 3
Calf Raise Machine
495 x 10
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 7 of 21
Finished Chapter 8 of 21
FlashCards Deluxe - Chapter Notes
Chapter 7 notes done (31 cards)
Chapter 8 notes done (37 cards)
FlashCards Deluxe - Quiz Questions
Learned 33 of 283 cards
Tuesday - 04/12/16
-= Workout Log =
Weighted Pull ups
BW x 5 >> 60sec rests.
+35lbs x 3
+60lbs x 7 PR
+50lbs x 5 PR
+40lbs x 4 PR
+30lbs x 4 PR
+20lbs x 5 PR
Lateral Raises
35's x 5 >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 13 PR
45's x 7 PR
45's x 5 PR
40's x 7
40's x 5
Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
230 x 6 PR
220 x 5 PR
230 x 4 PR
Short ROM Dragon Flags
6 >> 60sec rests.
5 >> I can do reps with bent knees, feet touching the bench now!
5 >> But don't forget, bent knees = shorter ROM since feet are closer to bench.
Back Extension Rear Delt W Flyes
35's x 5 >> 60sec rests.
40's x 10
40's x 6 PR
40's x 5 PR
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 9 of 21
FlashCards Deluxe - Chapter Notes
Chapter 9 notes done (33 cards)
FlashCards Deluxe - Quiz Questions
Learned 65 of 283 cards
Wednesday - 04/13/16
-= Study Log =-
FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards
Haha... what, exam questions revealed?
Thursday - 04/14/16
-= Workout Log =-
ATG Squat
135 x 12
135 x 8 >> Was nervous/slight adrenaline for 435. Felt like I had 455 in me.
185 x 5 >> No hype up for it.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1 PR
385 x 5 PR
Bench Press
135 x 8
185 x 5 >> 275x1 (PR) the spotter helped a tiny bit, fucking retard. I told him hands off.
225 x 3 >> Would have gotten it alone for sure.
245 x 1
275 x 1
245 x 5 PR
225 x 6
185 x 5 (paused)
Incline DB Bench
75's x 8
75's x 8
75's x 8
Hack Squat Calf Raise
Some warm up sets
Some heavy weight to failure for 3 sets
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 10 of 21
FlashCards Deluxe - Chapter Notes
Chapter 10 notes done (58 cards)
FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards
Damn that looked very fast/easy for a 1RM I think you had that 455lbs in you for sure!
You should do them in the squat rack, you won't be hitting the safeties.
Friday - 04/15/16
-= Workout Log =-
Cable Rows
190 x 5
210 x 3
230 x 1
250 x 1
230 x 10
230 x 4
Lateral Raises
35's x 5 >> 60sec rest.
40's x 3
45's x 1
50's x 1
45's x 14 PR
45's x 4
45's x 4
Pull ups
BW x 18 60sec rest.
BW x 4
Short ROM Dragon Flags
5 >> 60sec rests.
5
5
Incline Rear Delt W FLyes
35's x 5
40's x 12 PR
40's x 8 PR
-= Study Log =-
FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards
Saturday - 04/16/16
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 11 of 21
FlashCards Deluxe - Chapter Notes
Chapter 11 notes done (60 cards)
FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards
Sunday - 04/17/16
-= Study Log =-
FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards
Monday - 04/19/16
-= Workout Log =-
ATG Squat
135 x 12
135 x 8 >>3min rest.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
390 x 5 PR
335 x 10 PR
Bench Press
135 x 8 >> 2min rest.
195 x 3
225 x 1
250 x 5 PR
225 x 8 PR
Incline DB Bench
80's x 6 PR >> 2min rests.
80's x 4 PR
80's x 3 PR
Romanian Deadlift
135 x 5
225 x 5
315 x 1
365 x 5
Hack Squat Calf Raise
Some heavy weight to failure for 3 sets >> 45sec rests.
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 12 of 21
FlashCards Deluxe - Chapter Notes
Chapter 12 notes done (52 cards)
FlashCards Deluxe - Quiz Questions
Learned 119 of 283 cards
Tuesday - 04/19/16
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 13 of 21
FlashCards Deluxe - Chapter Notes
Chapter 13 notes done (22 cards)
FlashCards Deluxe - Quiz Questions
Learned 129 of 283 cards
Wednesday - 04/12/16
-= Study Log =-
Mike Myers Network+ Exam Guide
FlashCards Deluxe - Chapter Notes
FlashCards Deluxe - Quiz Questions
Learned 145 of 283 cards
FlashCards Deluxe - Brain Dump
Created deck (306 cards)
Thursday - 04/21/16
-= Workout Log =-
ATG Squat
135 x 12
135 x 8
185 x 3 >> Wasn't feelin it really. Bad sleep lately and too much brain fatigue.
225 x 3 >> At least it's nice to know I can squat 425 on my shittiest day.
275 x 1
315 x 1
375 x 1
425 x 1
395 x 2
345 x 6
Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
245 x 2
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 14 of 21
Finished Chapter 15 of 21
FlashCards Deluxe - Chapter Notes
Chapter 14 notes done (51 cards)
Chapter 15 notes done (66 cards)
FlashCards Deluxe - Quiz Questions
Learned 145 of 283 cards
A 5lb weight cut shouldn't really poop on your strength. Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.
Friday - 04/22/16
-= Workout Log =-
Pull ups
BW x 13 >> 60sec rests.
BW x 5 >> Was supposed to start with cable rows but someone was on them.
BW x 4
Lateral Raises
40's x 3 >> 60sec rests.
45's x 13
45's x 5
45's x 4
Seated Cable Rows
210 x 3
230 x 10
230 x 4
Negative Dragon Flags
5
5
Rear Delt Incline W Flyes
35's x 3
40's x 12
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 16 of 21
Finished Chapter 17 of 21
FlashCards Deluxe - Chapter Notes
Chapter 16 notes done (27 cards)
Chapter 17 notes done (33 cards)
FlashCards Deluxe - Quiz Questions
Learned 145 of 283 cards
Saturday - 04/23/16
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 18 of 21
Finished Chapter 19 of 21
FlashCards Deluxe - Chapter Notes
Chapter 18 notes done (20 cards)
Chapter 19 notes done (53 cards)
FlashCards Deluxe - Quiz Questions
Learned 173 of 283 cards
Sunday - 04/24/16
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 20 of 21
FlashCards Deluxe - Chapter Notes
Chapter 20 notes done (22 cards)
FlashCards Deluxe - Quiz Questions
Learned 173 of 283 cards
Monday - 04/25/16
-= Workout Log =-
ATG Squat
135 x 12 >> True max attempt. Nearly failed.
135 x 8 >> What really surprises me though, is the speed on the 225's. It's freaky!
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
Bench Press
45 x 20 >> 2min rest.
95 x 12 >> Fried.
135 x 5
185 x 3
225 x 1
245 x 3
225 x 3
Calf Raise Machine
495 x 8
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 21 of 21
FlashCards Deluxe - Chapter Notes
Chapter 21 notes done (33 cards)
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
Pull ups
BW x 13 >> 60sec rests.
BW x 5 >> Was supposed to start with cable rows but someone was on them.
BW x 4
A 5lb weight cut shouldn't really poop on your strength. Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.
Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.
Week 109QuoteMonday - 04/25/16
-= Study Log =-
Mike Myers Network+ Exam Guide
Finished Chapter 21 of 21
FlashCards Deluxe - Chapter Notes
Chapter 21 notes done (33 cards)
FlashCards Deluxe - Quiz Questions
Learned 145 of 283 cards
Finally finished this fucking book. Can't tell you how much my reading comprehension has gone to shit lately. Unreal how much brain fatigue I was having last week. The past few days I haven't had much at all, though. But I constantly have to re-read things over and over and over again.
Anyway I plan to take my exam Saturday May 7th. Till then I'll be memorizing the rest of the quiz questions I gathered (although at this point its less memorizing and more understanding since I've read the entire book). Then I'll start on the 306 real exam questions I bought online as a last measure to solidify the fact that I'll pass this certification because it costs $285 to take it each time. In the meantime, I'm reviewing all the notes I took on the chapters daily and also doing random practice tests online.
Will lift and edit later.
A 5lb weight cut shouldn't really poop on your strength. Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.
Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.
go for 455 and vid it.
the 440 looks like 4 plates and a bunch of little things.
the 25lb on top of the 4plates is so much better. take off a 45 and its still a heavy 365lb :)
A 5lb weight cut shouldn't really poop on your strength. Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.
Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.
go for 455 and vid it.
the 440 looks like 4 plates and a bunch of little things.
the 25lb on top of the 4plates is so much better. take off a 45 and its still a heavy 365lb :)
Maxed at 455 today. Phone ran out of storage mid recording so the vid cut before the lift. God dammit!!! I'm serious btw lol.
Damn that's a quick drop-off .... haha.
nice man!
how many flash cards do you have total, for this book/project?
pc!
Put a picture with you with a 455 bar on your back and say that you don't do vids and that we need to respect your privacy #squatDr #ACBarch :P
Tuesday - 04/26/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> The 75lb rep didn't feel so heavy actually. 100lbs may be my max.
+50lbs x 2
+75lbs x 1
+65lbs x 7 PR
+55lbs x 3
+45lbs x 4
Lateral Raises
40's x 3 >> 60sec rests.
45's x 2 >> Talk about drop off lol.
50's x 1 >> Form broke down a lot after ~11 reps like usual, but still a PR.
45's x 15 PR
45's x 4
45's x 4
Seated Cable Rows
210 x 3 >> 2min rests.
230 x 3
260 x 1
240 x 6 PR
240 x 5 PR
240 x 4 PR
Negative Dragon Flags
5 >> 60sec rest.
5
Rear Delt Incline W Flyes
35's x 3 >> 60sec rest.
40's x 12
40's x 8
-= Study Log =-
FlashCards Deluxe - Exam Dump
Learned 148 of 306 cards
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
Wednesday - 04/28/16
-= Study Log =-
FlashCards Deluxe - Exam Dump
Learned 286 of 306 cards
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
Thursday - 04/28/16
-= Workout Log =-
ATG Squat
135 x 12 >> Just wasn't feelin it. Needed to rest my legs.
135 x 8
185 x 5
225 x 3
275 x 1
335 x 1
385 x 1
425 x 1
Bench Press
45 x 20 >> 2min rest.
95 x 12 >> Well, this makes a PR at my gym at least.
135 x 5 >> I somehow always bench more at my friend's gym.
185 x 3
225 x 1
245 x 4
245 x 4
Calf Raise Machine
495 x 8
-= Study Log =-
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
FlashCards Deluxe - Exam Dump
Learned 306 of 306 cards
FlashCards Deluxe - Old Exam Dump
Learned 306 of 907 cards
Friday - 04/29/16
-= Workout Log =-
Seated Cable Rows
220 x 5 >> 2min rest.
240 x 3
260 x 1
240 x 5
220 x 4
Pull ups
BW x 13 >> 60sec rest.
BW x 8 >> Had more in me but was too lazy.
Lateral Raises
40's x 3 >> 60sec rest.
45's x 2 >> Better form than last time, so it's an improvement.
50's x 1
45's x 15
45's x 4
Negative Dragon Flags
5
-= Study Log =-
FlashCards Deluxe - Exam Dump
Learned 306 of 306 cards
FlashCards Deluxe - Old Exam Dump
Learned 285 of 907 cards
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
Saturday - 04/30/16
-= Study Log =-
FlashCards Deluxe - Exam Dump
Learned 306 of 306 cards
FlashCards Deluxe - Old Exam Dump
Learned 306 of 907 cards
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
Sunday - 05/02/16
-= Study Log =-
FlashCards Deluxe - Exam Dump
Learned 306 of 306 cards
FlashCards Deluxe - Old Exam Dump
Learned 416 of 907 cards
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
Monday - 05/03/16
-= Workout Log =-
ATG Squat
135 x 12
135 x 8 >> Well, at least I hit 395x3 and not 395x2 again...
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
395 x 3
Bench Press
45 x 20 >> 2min rest.
95 x 12
135 x 5
185 x 3
225 x 1
245 x 4
245 x 1
Calf Raise Machine
495 x 8
-= Study Log =-
FlashCards Deluxe - Exam Dump
Learned 306 of 306 cards
FlashCards Deluxe - Old Exam Dump
Learned 471 of 907 cards
FlashCards Deluxe - Quiz Questions
Learned 217 of 217 cards
Tuesday - 04/03/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+30lbs x 3
+60lbs x 8 PR
+50lbs x 3
+40lbs x 4
Lateral Raises
40's x 3 >> 60sec rests.
45's x 2
50's x 5 PR
45's x 8
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 4
220 x 6
Negative Dragon Flags
5 >> 60sec rest.
Rear Delt Incline W Flyes
35's x 3 >> 60sec rest.
40's x 15 PR
40's x 8
I'm wondering - how much do you feel you load up on your left leg (the first leg you plant) and how much on "both"?
Monday - 05/09/16
-= Workout Log =-
ATG Squat
135 x 12 >> Played 40min of a league game on a big court before this.
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
395 x 3
Bench Press
45 x 20 >> 2min rest.
95 x 12
135 x 5
185 x 3
225 x 1
225 x 5
225 x 1
Calf Raise Machine
495 x 10
Tuesday - 05/10/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+75lbs x 5 PR
+75lbs x 3
+75lbs x 1
BW x 10
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 3
45's x 8
30's x 15
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 7
220 x 6
200 x 8
Negative Dragon Flags
5 >> 60sec rest.
5
Rear Delt Incline W Flyes
35's x 3 >> 60sec rest.
40's x 15
40's x 8
Thursday - 05/12/16
195.2lbs
-= Workout Log =-
ATG Squat
135 x 12 >> This is only 10lbs under my PR. So I'm not so far behind, actually.
135 x 5 >> Not to mention I weighed 195 this morning, not 200 like usual.
185 x 5 >> So really I'm at my goal of 2.25x bw squat anyway!
225 x 3 >> Now I don't feel so shitty.
275 x 1
315 x 1
365 x 1
405 x 1
380 x 5
Bench Press
45 x 20 >> 2min rest.
95 x 12 >> Don't know what happened here. Going to have to scale back the weight.
135 x 5 >> I'll work back up over time.
185 x 3
225 x 1
245 x 3
225 x 1
Calf Raise Machine
495 x 10
Friday - 05/13/16
-= Workout Log =-
Seated Cable Rows
200 x 3 >> 60sec rests.
220 x 8 >> Dropped a lot on these...
220 x 6
200 x 8
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 5
45's x 8
40's x 12
Saturday - 05/14/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> On these higher rep days, once I can hit 12 reps on the top set, I'll move up in weight.
+50lbs x 2
+75lbs x 1
+20lbs x 12 PR
+20lbs x 4 PR
+20lbs x 5 PR
Negative Dragon Flags
5 >> 60sec rests.
5
5
Rear Delt Incline W Flyes
35's x 5 >> 60sec rest.
40's x 3
45's x 8 PR
45's x 8 PR
Monday - 05/17/16
-= Workout Log =-
ATG Squat
135 x 12 >> Kind of disappointed I could only hit 4. Damn man.
135 x 5 >> 5lbs and 1 rep short of my PR.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4
Bench Press
45 x 20
95 x 12 >> Just so lazy man.
135 x 5
185 x 3
225 x 1
225 x 5
Calf Raise Machine
495 x 8
Do you take any pre-workout supplements such as NO Explode? If not, you should try it, see what happens.
Do you take any pre-workout supplements such as NO Explode? If not, you should try it, see what happens.
I don't, and I tend to shy away from those for various reasons. I don't want to become dependent on them to have a good workout. Also, I feel like it's an "artifical" boost that will lead to me burning out faster, because I'm performing better than I could have otherwise.
What I need is something to fix my mental feeling. My muscular system seems fine when I lift. But mentally I feel tired. But hey, I'll give that pre-workout stuff a try! Or maybe I should experiment with just caffeine first?
On another note:
my uni officially (i think -- they sent me payroll forms to fill out lol) offered me a part time cyber security summer internship thanks to my friend. its lower pay than my current job plus less hours. However, it's necessary in order to build experience to land an entry level job upon graduation in december. the good news is my friend said i can extend the internship past the summer up until my december graduation if i dont find work elsewhere when the internship ends in september. nice. also - he may get promoted soon, and he will recommend me for his current position where he started at 60k/yr. he says its an easy ass job but boring, which is fine by me. i'll keep myself occupied with studying to further my career. or maybe by then i'll figure out how to make a little cash online.
On another note:
my uni officially (i think -- they sent me payroll forms to fill out lol) offered me a part time cyber security summer internship thanks to my friend. its lower pay than my current job plus less hours. However, it's necessary in order to build experience to land an entry level job upon graduation in december. the good news is my friend said i can extend the internship past the summer up until my december graduation if i dont find work elsewhere when the internship ends in september. nice. also - he may get promoted soon, and he will recommend me for his current position where he started at 60k/yr. he says its an easy ass job but boring, which is fine by me. i'll keep myself occupied with studying to further my career. or maybe by then i'll figure out how to make a little cash online.
Sounds like the perfect situation for me: not too many hours, promotion possibility, already having friends in. Definitely go for it. You'll also have time to train and learn.
Tuesday - 05/17/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 1
+75lbs x 6 PR
+55lbs x 4
+35lbs x 5
+15lbs x 5
+5lbs x 6
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 6 PR
45's x 8 PR
45's x 6
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3 >> PR is 240x7 so I'm not so far off.
240 x 5
240 x 3
220 x 3
Negative Dragon Flags
3 >> Abs still very sore from last workout. This was painful.
Rear Delt Incline W Flyes
40's x 3 >> 60sec rest.
45's x 10 PR
45's x 6
I'm not really informed about taking creatine to be honest but I thought about trying it out myself, because I've heard a lot of positive things about it. Are there times you would especially suggest creatine supplementation like for example during a strength block or are you just constantly taking it? My only fear is that I will blow up even more and store a lot of water weight as I've heard of some people that have gained quite a bit of weight while being on creatine.
Have you ever took ZMA?
Thursday - 05/19/16
-= Workout Log =-
ATG Squat
135 x 12 >> Too dead. Tired. Weak. Unmotivated.
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
Bench Press
45 x 20
95 x 12
135 x 5
185 x 3
225 x 1
225 x 5
Calf Raise Machine
495 x 8
Friday - 05/20/16
-= Workout Log =-
Seated Cable Rows
180 x 8 >> 2min rests.
180 x 8 >> Scaled back the weight a ton since I'm stalling on these.
180 x 8
Lateral Raises
45's x 8 >> 60sec rests.
45's x 8 >> I'm not stalling on these, but wanted to take an easy workout.
45's x 8
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 12 PR
+25lbs x 5 PR
+25lbs x 5 PR
Negative Dragon Flags
5 >> 60sec rests.
5 >> Can do about 3 full reps with bent hips after getting to the bottom.
5
Rear Delt Incline W Flyes
40's x 3 >> 60sec rest.
45's x 12 PR
45's x 6 PR
45's x 5 PR
Monday - 05/23/16
-= Workout Log =-
ATG Squat
135 x 12 >> Damn, the 405 was a max today.
135 x 8 >> Couldn't have gotten an extra rep on the 345x5.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
345 x 5
Bench Press
45 x 20 >> 60sec rests.
95 x 12 >> Nice and easy. Will increase again slowly. Previous PR is 250x5.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5
Romanian Deadlift
225 x 5 >> Took it easy on these since I don't want them to get me too sore.
275 x 3
315 x 8
Incline DB Bench Press
75's x 10 >> 2min rest.
75's x 8
Calf Raise Machine
450 x 5 >> 60sec rests.
495 x 12
495 x 8
495 x 6
on point w/r/t policies you designed and implemented. as someone who's recently done a fair bit of hiring and recruiting, seeing that on someone's CV is a major check mark. hardly matters what the policy is, the point is that it shows initiative and creativity, as well as ability to get buy-in from higher-ups.
Tuesday - 05/25/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 1
+75lbs x 7 PR
+55lbs x 3
+35lbs x 5
+15lbs x 5
BW x 6
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 7 PR
45's x 9 PR
45's x 4
Seated Cable Rows
180 x 5 >> 2min rests.
200 x 3
185 x 8
185 x 8
185 x 8
Negative Dragon Flags
5 >> 60sec rests.
5 >> Did 90% of a full rep with 90% strict form!
5
Rear Delt Incline W Flyes
40's x 3 >> 60sec rest.
45's x 13 PR
45's x 6
45's x 4
Your pull-ups are getting very strong... that drop off though. ;)
Your pull-ups are getting very strong... that drop off though. ;)
maybe i should vid my pull ups?
Thursday - 05/26/16
195.2lbs
-= Workout Log =-
ATG Squat
135 x 12 >> 3min rest.
185 x 5 >> Damn my max was probably 415 today.
225 x 3 >> The back up set should help me get back to 390x5 slowly.
275 x 1
315 x 1
365 x 1
405 x 1
350 x 5
315 x 10
Bench Press
45 x 20 >> 2min rests.
95 x 12 >> These were easy. But they better be if they're 40lbs under my PR.
135 x 5 >> Focusing on absolute max effort on each rep.
185 x 3
225 x 1
210 x 5
210 x 5
210 x 5
Romanian Deadlift
225 x 5 >> Not adding sets to these until I feel I'm stalling.
275 x 3
320 x 8
Incline DB Bench Press
75's x 15 PR >> 2min rest.
75's x 5 >> I don't know what happened here but I just kept going and hit 15!
Seated Calf Raises
90 x 8 >>45sec rests.
90 x 8 >> Just getting a feel for these. Will raise weight and go max reps next time.
90 x 8
Calf Raise Machine
495 x 13 >> 45sec rests.
495 x 8 >> The seated calf raises didn't seem to affect my performance here.
495 x 6
Friday - 05/27/16
194.6lbs
-= Workout Log =-
Seated Cable Rows
180 x 5 >> 2min rests.
200 x 3
190 x 8
190 x 8
190 x 8
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 7 PR
45's x 9 PR
45's x 4
Weighted Pull ups
BW x 5 >> 60sec rests.
+30lbs x 12 PR >> Dat drop off...
+30lbs x 4 PR
+30lbs x 4 PR
Negative Dragon Flags
5 >> 60sec rests.
5 >> Did 90% of a full rep with 90% strict form!
5
Rear Delt Incline W Flyes
40's x 3 >> 60sec rest.
45's x 15 PR
45's x 6 PR
45's x 4 PR
197.2lbs this morning. overate this weekend but whatever that's okay. at least now I know my upper range of morning weight is under 198 instead of 200 like usual! I would like my upper range to be strictly 195.0 or less, so I'm kinda close.
enjoyed the memorial day extended weekend and my birthday. was supposed to lift yesterday but I didn't, that's okay though. will lift later today and update
Tuesday - 05/31/16
197.2lbs
-= Workout Log =-
ATG Squat
135 x 12 >> 3min rest.
185 x 5 >> Max was probably 415 again. That aint good...
225 x 3 >> The 320x10 killed my. My 10 rep PR is 325 though, i'm sure. So I'm close to that at least.
275 x 1
315 x 1
365 x 1
405 x 1
355 x 5
320 x 10
Bench Press
45 x 20 >> 2min rests.
95 x 12 >> These feel great.
135 x 5 >> Yeah I'm way under my PR, but I'm still focusing on 100% max effort on each rep.
185 x 3
225 x 1
215 x 5
215 x 5
215 x 5
Romanian Deadlift
225 x 5 >> Not adding sets to these until I feel I'm stalling.
275 x 3
325 x 8
Incline DB Bench Press
85's x 8 PR >> 2min rest.
85's x 3 >> The 80's were missing so I stepped up to 85's. Didn't expect 8 reps!
Seated Calf Raise Machine
90 x 5 >>45sec rests.
100 x 12 PR >> I expect to hit nonstop PRs on these (CNS gains).
100 x 7 PR
100 x 4 PR
Standing Calf Raise Machine
495 x 16 PR >> 45sec rests.
495 x 7
495 x 4
Wednesday - 06/01/16
196.0lbs
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Not quite at 8 reps yet. This will be tough.
+50lbs x 2
+75lbs x 7 >> Dat drop off...
+55lbs x 5 PR
+35lbs x 5 PR
Seated Cable Rows
185 x 5 >> 2min rests.
210 x 3 >> Pretty easy still. But they better be...
195 x 8 >> PRs are 230x10 and 240x7.
195 x 8
195 x 8
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3 >> Arms and shoulders gave up on me on that last set lol.
50's x 7
45's x 10 PR
45's x 1
Negative Dragon Flags
5 >> 60sec rests.
5
5
Rear Delt Incline W Flyes
45's x 10
Felt pretty good after this workout too. I did this in the AM before work. After work I start my league game. Let's see how high I'll jump. Wish my squat was still at 455 level but... 415 will do for now. I have a feelign weekly basketball may bring it back up quickly. I mean, sprinting and max effort jumps are pretty plyometric. There's no way I lost muscle so fast to drop from 455 to 415. It's gotta be the CNS.
Felt pretty good after this workout too. I did this in the AM before work. After work I start my league game. Let's see how high I'll jump. Wish my squat was still at 455 level but... 415 will do for now. I have a feelign weekly basketball may bring it back up quickly. I mean, sprinting and max effort jumps are pretty plyometric. There's no way I lost muscle so fast to drop from 455 to 415. It's gotta be the CNS.
league games + squat fatigue = no more 455 until you get into another squat centric routine.
you did it before..you'll do it again. :strong:
ate a ton of bar food last night. woke up at 198.0 today dammit. couldn't poop though, so i'm sure i'd be 197 otherwise haha.
lifting later and will update. still have a bunch of water in my left knee somehow. did i mention i had that? it started the morning after my bball game.
Friday - 06/03/16
198.0lbs
-= Workout Log =-
ATG Squat
135 x 12 >> 3min rest.
185 x 5 >> My max was 405 unhyped today. What happened to me...
225 x 3 >> Should be fine soon though, still sore from bball.
275 x 1
315 x 1
365 x 1
405 x 1
360 x 5
325 x 8
Bench Press
45 x 20 >> 2min rests.
95 x 12 >> Starting to feel pretty heavy now, and not great like 215 and below did.
135 x 5
185 x 3
225 x 1
220 x 5
220 x 5
220 x 5
Romanian Deadlift
245 x 5 >> Not adding sets to these until I feel I'm stalling.
295 x 3
330 x 8
Incline DB Bench Press
80's x 10 PR >> 2min rest.
80's x 8 PR
Seated Calf Raise Machine
90 x 5 >>45sec rests.
110 x 10 PR
110 x 7 PR
110 x 6 PR
Standing Calf Raise Machine
495 x 13 >> 45sec rests.
495 x 8
495 x 6
Saturday - 06/04/16
-= Workout Log =-
Seated Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
200 x 8
200 x 8
200 x 8
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 8 PR
45's x 8 PR
45's x 4
Weighted Pull ups
BW x 5 >> 60sec rests.
+35lbs x 12 PR
+35lbs x 3 PR
+35lbs x 4 PR
Negative Dragon Flags
5 >> 60sec rests.
5 >> Did 90% of a full rep with 90% strict form!
5
Rear Delt Incline W Flyes
40's x 3 >> 60sec rest.
45's x 10
Monday - 06/06/16
196.2lbs
-= Workout Log =-
ATG Squat
135 x 12 >> 3min rest.
185 x 5 >> Wow 405 was my true non-hyped max today.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
365 x 2
Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 5
Seated Calf Raise Machine
90 x 5 >>45sec rests.
110 x 12 PR
Romanian Deadlift
335 x 8
Incline DB Bench Press
80's x 10
Standing Calf Raise Machine
495 x 10 >> 45sec rests.
Tuesday - 06/08/16
196.2lbs
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 8 PR
+50lbs x 5
+25lbs x 5
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3 >> Arms and shoulders gave up on me on that last set lol.
50's x 8
45's x 10 PR
45's x 5 PR
Seated Cable Rows
185 x 5 >> 2min rests.
210 x 3 >> Felt like 200 did last workout. In other words, didn't get harder.
205 x 8
205 x 8
205 x 8
Negative Dragon Flags
5 >> 60sec rests.
5
5
Rear Delt Incline W Flyes
40's x 5
45's x 3
50's x 5
are you eating before sunrise, too, or sleeping through?
Played phone tag with this company for two weeks now for a technology advisory intern position. glad they kept so long to contact me, makes it seem like they really want me. finally spoke to them, they have an open position for monday, so they want someone ASAP (doesn't mean they can start monday but that's ideal). seems like they're desperate and i have a high chance of getting it. they'll get back to me with an in person interview time/date.
it's an 8 month internship (ends in august) at 20% more $ than what i make right now, and its a 10min walk from my current job. they like to convert people from intern to associate upon graduation (end of dec for me) so thats nice. lots of client facing stuff, big focus on cyber security. this is great!
Played phone tag with this company for two weeks now for a technology advisory intern position. glad they kept so long to contact me, makes it seem like they really want me. finally spoke to them, they have an open position for monday, so they want someone ASAP (doesn't mean they can start monday but that's ideal). seems like they're desperate and i have a high chance of getting it. they'll get back to me with an in person interview time/date.whoa nice.
it's an 8 month internship (ends in august) at 20% more $ than what i make right now, and its a 10min walk from my current job. they like to convert people from intern to associate upon graduation (end of dec for me) so thats nice. lots of client facing stuff, big focus on cyber security. this is great!
you interview yet?
pc
Thursday - 06/09/16
-= Workout Log =-
ATG Squat
135 x 12 >> 3min rest.
185 x 5 >> 405 was slightly easier today. Max was probably 415.
225 x 3 >> Will stick to 365x5 until 325 gets up to 10 reps.
275 x 1
315 x 1
365 x 1
405 x 1
365 x 5
325 x 5
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> This got really hard, which pisses me off, since my PR is 250x5.
135 x 5
185 x 3
225 x 5
225 x 5
Seated Calf Raise Machine
90 x 5 >>45sec rests.
100 x 15 PR
100 x 7 PR
100 x 5 PR
Romanian Deadlift
340 x 8
Incline DB Bench Press
80's x 12 PR >> 2min rest.
80's x 12 PR
Standing Calf Raise Machine
495 x 15 >> 45sec rests.
495 x 8
495 x 6
Friday - 06/10/16
-= Workout Log =-
Seated Cable Rows
185 x 5 >> 2min rests.
210 x 3 >> Not difficult.
210 x 8
210 x 8
210 x 8
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 9 PR
45's x 10 PR
45's x 6 PR
Weighted Pull ups
BW x 5 >> 60sec rests.
+40lbs x 9 PR >> If I can do 75x8, why can't I do 40x10...
+40lbs x 3
+40lbs x 3
Negative Dragon Flags
5 >> 60sec rests.
5
5
Rear Delt Incline W Flyes
40's x 5
45's x 10
45's x 5
45's x 5
Played phone tag with this company for two weeks now for a technology advisory intern position. glad they kept so long to contact me, makes it seem like they really want me. finally spoke to them, they have an open position for monday, so they want someone ASAP (doesn't mean they can start monday but that's ideal). seems like they're desperate and i have a high chance of getting it. they'll get back to me with an in person interview time/date.whoa nice.
it's an 8 month internship (ends in august) at 20% more $ than what i make right now, and its a 10min walk from my current job. they like to convert people from intern to associate upon graduation (end of dec for me) so thats nice. lots of client facing stuff, big focus on cyber security. this is great!
you interview yet?
pc
Phone interview was Thursday. I was expected an email/call Monday with an update on a time/date for an in person interview. I'll email them back Monday with a follow up. Really hope I get this. Chances are probably slimmer than I think, but man this would be a perfect opportunity to finally break into cyber security.
Got my Security+ certification today :personal-record: :personal-record: :personal-record:
Now time to focus on finishing this semester in two weeks, i have a ton of work to do.
then i'll go for some other certs. not sure which ones yet. ITILv3 Foundation, Maybe CEH, and then CASP or SSCP if i dont need work experience requirements for it.
Got my Security+ certification today :personal-record: :personal-record: :personal-record:
Now time to focus on finishing this semester in two weeks, i have a ton of work to do.
then i'll go for some other certs. not sure which ones yet. ITILv3 Foundation, Maybe CEH, and then CASP or SSCP if i dont need work experience requirements for it.
congrats man!!! that's good stuff.
:goodjobbro:
As for others certs, I remember people being high on CISSP/GIAC.
Thursday - 06/09/16
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 4
225 x 4
225 x 3
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 5
Saturday - 06/18/16
De-load
-= Workout Log =-
Seated Cable Rows
180 x 5 >> 2min rests.
200 x 3 >> Screwed up the weight. Was supposed to do 215 but didn't notice.
220 x 1
240 x 1
235 x 6
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 6
Weighted Pull ups
BW x 5 >> 60sec rest.
+35lbs x 10
BW x 6
Negative Dragon Flags
10
Rear Delt Incline W Flyes
40's x 10
Knee felt much better this morning. Walked to class but even walking makes it get restricted a bit. Damn, maybe I need an entire day off of no walking? I wonder what the actual underlying cause of the fluid is though. And maybe it's not fluid, but its swelling of tissue. I have to figure this out.
Knee felt much better this morning. Walked to class but even walking makes it get restricted a bit. Damn, maybe I need an entire day off of no walking? I wonder what the actual underlying cause of the fluid is though. And maybe it's not fluid, but its swelling of tissue. I have to figure this out.
see a doc?
ya try a few days of barely any movement, just hang out at home nerding it up.. and ice the hell out of it.
Tuesday - 06/21/16
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Failed 2nd rep of last set. Good thing I didn't use weight clips. Really would have been stuck.
135 x 5
185 x 3
225 x 5
225 x 5
225 x 1
Seated Calf Raises
90 x 5 >> 45sec rests.
115 x 10 PR
115 x 7 PR
115 x 7 PR
Incline DB Bench Press
80's x 11 >> 2min rest.
80's x 6
Standing Calf Raise Machine
495 x 12 >> 45sec rests.
495 x 8
495 x 7
Wednesday - 06/22/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Missed my last 75lb pullup workout.
+50lbs x 1 >> So of course my strength immediately drops from x8 to x5.
+75lbs x 5
+75lbs x 2
+75lbs x 2
+75lbs x 2
+75lbs x 1
BW x 6
BW x 6
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 8
45's x 6
Seated Cable Rows
185 x 5 >> 2min rests.
210 x 3 >> Getting pretty tough. PR is 240x8.
215 x 8
215 x 3
215 x 8
Rear Delt Incline W Flyes
40's x 5 >> 60sec rests.
45's x 8
45's x 5
45's x 3
Negative Dragon Flags
5 >> 60sec rests.
5
5
Friday - 06/25/16
193.6lbs
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This felt good!
135 x 5
185 x 3
225 x 5
225 x 5
225 x 4
Seated Calf Raises
90 x 5 >> 45sec rests.
115 x 12 PR
115 x 7 PR
115 x 7 PR
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 5
Standing Calf Raise Machine
495 x 16 >> 45sec rests.
495 x 8
495 x 7
Saturday - 06/25/16
-= Workout Log =-
Seated Cable Rows
180 x 5 >> 2min rests.
200 x 3 >> These were very hard.
220 x 1
240 x 1
220 x 8
220 x 8
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 6
45's x 6
40's x 6
Weighted Pull ups
BW x 5 >> 60sec rest.
+40lbs x 6
+40lbs x 5
Rear Delt Incline W Flyes
40's x 5 >> 60sec rest.
45's x 8
45's x 6
Negative Dragon Flags
5 >> 60sec rest.
5
Monday - 06/27/16
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Couldn't have done another rep.
135 x 5
185 x 3
225 x 5
225 x 5
225 x 5
Romanian Deadlift
225 x 5 >> Very happy that I left off at 340x8, and picked right back up at 345x8.
275 x 3 >> Not bad for not RDLing for almost 3 weeks! I usually drop instantly.
315 x 1 >> PR is 385x8.
345 x 8
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 5
Seated Calf Raises
90 x 5 >> 45sec rests.
125 x 12 PR
125 x 7 PR
125 x 7 PR
Standing Calf Raise Machine
495 x 16 >> 45sec rests.
495 x 10
495 x 8
Tuesday - 06/28/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Slight improvement over last week.
+50lbs x 1 >> PR is 75x8.
+75lbs x 5
+75lbs x 3
+75lbs x 2
+50lbs x 5
+25lbs x 5
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 6
45's x 8
45's x 6
Seated Cable Rows
185 x 5 >> 2min rests.
210 x 3 >> Pretty tough. From this point forward I'm going for three sets of max reps.
220 x 8 >> Once I can hit 10 reps for a given weight, I'll move up 5lbs.
220 x 8
220 x 8
Rear Delt Incline W Flyes
40's x 5 >> 60sec rests.
45's x 9
45's x 5
45's x 3
Negative Dragon Flags
5 >> 60sec rests.
5
5
how is it that we look so good in car window reflections dammit
how is it that we look so good in car window reflections dammit
:pokerface:
wat.
Think I may want to switch to an RL plant... officially. just so much more versatility with dunk that you could do. Not to mention it'll make it way easier to dunk in game.
Thursday - 07/01/16
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Moving up 5lbs once I can hit 6-5 at any weight.
135 x 5
185 x 3
225 x 6
225 x 5
225 x 2
Romanian Deadlift
225 x 5
275 x 3
315 x 1
350 x 8
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 3
Seated Calf Raises
90 x 5 >> 45sec rests.
135 x 10 PR
135 x 7 PR
135 x 6 PR
Standing Calf Raise Machine
495 x 16 >> 45sec rests.
495 x 10
495 x 8
Friday - 07/04/16
-= Workout Log =-
Seated Cable Rows
180 x 5 >> 2min rests.
200 x 3 >> These were very hard.
220 x 1
240 x 1
225 x 8
225 x 5
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 7
45's x 6
40's x 6
Weighted Pull ups
BW x 5 >> 60sec rest.
+40lbs x 8
+40lbs x 4
Rear Delt Incline W Flyes
40's x 5 >> 60sec rests.
45's x 9
45's x 6
45's x 4
Negative Dragon Flags
8 >> 60sec rest.
5
Monday - 07/04/16
De-load
-= Workout Log =-
Bench Press
45 x 15 >> Didn't expect to hit 5.
95 x 8
135 x 5
185 x 3
230 x 5
Romanian Deadlift
225 x 5 >> Could only hit 5 dammit.
275 x 3
315 x 1
355 x 5
Incline DB Bench Press
80's x 10 >> Didn't expect to hit this either.
Seated Calf Raises
90 x 5
135 x 8 PR
Standing Calf Raise Machine
495 x 18 PR
Tuesday - 07/05/16
De-load
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rest.
+30lbs x 3 >> Kind of stuck at this weight for 5 reps...
+50lbs x 1
+75lbs x 5
+75lbs x 3
Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 8
45's x 8
Seated Cable Rows
185 x 5 >> Very difficult since the cables werent going smooth.
210 x 3
225 x 10
Rear Delt Incline W Flyes
40's x 5
45's x 12
Negative Dragon Flags
10
eid mubarak, hope you're not too sick to feast today.
Thursday - 07/07/16
-= Workout Log =-
Bench Press
45 x 15 >> 2min, 4min rest.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
230 x 7 PR
230 x 4
230 x 3
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 10
Romanian Deadlift
225 x 5 >> Picked up the bar from the floor for these. Tack on an extra deadlift rep.
275 x 3
315 x 1
355 x 6
S/L Seated Calf Raises
45 x 8 >> 2min rests.
45 x 8
45 x 6
Hack Squat Machine Calf Raises
630 x 12 >> 60sec rests.
630 x 12
630 x 12
Friday - 07/08/16
-= Workout Log =-
Seated Cable Rows
195 x 5 >> 2min rests.
225 x 3 >> The machine was so freakin smooth at this gym!
255 x 1
235 x 8
235 x 5
235 x 3
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3 >> Dumbells were weird here and it was hard to do these right.
50's x 6
45's x 8
45's x 6
Weighted Pull ups
BW x 5 >> 60sec rests.
+50lbs x 10 PR
+50lbs x 4 PR
+50lbs x 3 PR
Rear Delt Incline W Flyes
Incline here was weird, DBs hitting the floor, etc.
Switched to back extention machine and did 45's x 15.
Negative Dragon Flags
Tried 5 reps on bench press, couldn't hold on.
Tried 5 reps on some sit up thing, better but still can't hold on.
Did 10 hanging leg raises and holy crap I felt these good!
Monday - 07/12/16
-= Workout Log =-
ATG Squat
135 x 5 >> Feel some knee pain at the very bottom.
135 x 2 >> I guess I could do parallel squats instead but I'd rather wait until full ATG is okay.
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> Felt strong! Big dropoff though. Sticking with this weight next workout again.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 6
235 x 1
235 x 2
DB Lunges
50's x 8/leg >> Keeping these! Forgot how important S/L work was. And glute activation.
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 5
Romanian Deadlift
225 x 5
315 x 1
355 x 8
Seated Calf Raises
115 x 5 >> 45sec rests.
135 x 12 PR
135 x 7 PR
135 x 6 PR
S/L Machine Calf Raises
105 x 12/leg >> 45sec rests.
180 x 8/leg
180 x 7/leg
interview on thursday for a sizeable bank in NYC. junior information security analyst position.
have no idea what to ask for. my friend says ask for $65k. seems high to me since i have no relevant work exp, but it may just be right. my other friend got $60k starting for the same position at our university. my life will really change if i land this job... we'll see how it goes! at the very least i'll get some great interview experience.
Tuesday - 07/12/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 4 >> Slight improvement. PR is 75x8.
+50lbs x 2
+75lbs x 6
+75lbs x 2
+50lbs x 5
+25lbs x 5
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 6
45's x 10
45's x 6
Seated Cable Rows
195 x 5 >> 2min rests.
225 x 3 >> Tons of friction on the machine making this almost impossible today.
255 x 1
235 x 5
225 x 5
225 x 3
Rear Delt Incline W Flyes
40's x 3 >> 60sec rests.
45's x 15
45's x 5
45's x 5
Negative Dragon Flags
5 >> 60sec rests.
5 >> Wow I got way better at these. Should record them again soon!
5
eh, i think you should ask for $65K. if they want you but don't want to pay you that much they'll counteroffer. if they don't want you, it doesn't matter how much you ask for.
eh, i think you should ask for $65K. if they want you but don't want to pay you that much they'll counteroffer. if they don't want you, it doesn't matter how much you ask for.
that's a good point. i noticed the job posting was taken down, which means they've already narrowed down their candidates to me and some others. I asked the HR guy for the job posting and he sent me one that seems to be for a senior info sec analyst position by accident. emailed them back to confirm but nothing... the job duties are a ton, and they required 3+ years infosec exp... fake it till ya make it!
eh, i think you should ask for $65K. if they want you but don't want to pay you that much they'll counteroffer. if they don't want you, it doesn't matter how much you ask for.
that's a good point. i noticed the job posting was taken down, which means they've already narrowed down their candidates to me and some others. I asked the HR guy for the job posting and he sent me one that seems to be for a senior info sec analyst position by accident. emailed them back to confirm but nothing... the job duties are a ton, and they required 3+ years infosec exp... fake it till ya make it!
i dno why but staring out of high rise buildings that overlook a city, at 4 AM and such is kind of fun.
Thursday - 07/14/16
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> Wtf happened here? I hit 235x6 comfortably last time.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 3
225 x 3
225 x 3
DB Step ups
50's x 5/leg >> These are tougher than lunges. Left leg is weaker than right?!
Incline DB Bench Press
80's x 12 >> 2min rest.
80's x 5 >> These are always strong even if bench is weak.
Romanian Deadlift
225 x 4
275 x 2
315 x 1
360 x 8
Seated Calf Raises
115 x 5 >> 45sec rests.
145 x 10 PR
145 x 5 PR
145 x 5 PR
S/L Machine Calf Raises
180 x 8/leg >> 45sec rests.
180 x 8/leg PR
180 x 8/leg PR
Friday - 07/15/16
-= Workout Log =-
Seated Cable Rows
195 x 5 >> 2min rests.
225 x 3 >> Machine was much smoother this time, so went up.
255 x 1
235 x 8
235 x 5
235 x 3
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3 >> Been stalling on these.
50's x 6
45's x 10
45's x 6
Weighted Pull ups
BW x 5 >> 60sec rests.
+50lbs x 10 >> That dropoff!
+50lbs x 2
+50lbs x 3
Rear Delt Incline W Flyes
40's x 3 >> 60sec rests.
45's x 15
45's x 6
45's x 5
Negative Dragon Flags
5 >> 60sec rests.
5
5
damn, my quads have atrophied. and my left quad is smaller than my right! its even SOFT when i flex it and push down on it with a finger! they used to be rock hard wtf!!!
def have to try squatting again tomorrow. even if i cant go atg i have to do something...
Monday - 07/18/16
-= Workout Log =-
ATG Squat
135 x 12 >> Did a ton of PT exercises before this (glute max and glute med activation).
135 x 8 >> Sets through 275 were done with a band around my knees.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 5
235 x 2
235 x 1
DB Lunges
50's x 5/leg
Incline DB Bench Press
80's x 8 >> 2min rest.
80's x 5
Romanian Deadlift
225 x 4
275 x 2
315 x 1
365 x 6
Seated Calf Raises
115 x 5 >> 45sec rests.
145 x 12 PR
145 x 7 PR
145 x 5 PR
S/L Machine Calf Raises
180 x 12/leg PR >> 45sec rests.
180 x 10/leg PR
180 x 5/leg PR
Damn I admire your discipline with all this learning and getting these certificates. Really makes me wanna start making some life gains too.. but then again I don't know of any certificates you can get in psychology/marketing/consulting before I have the masters degree which I will start next semester.
Tuesday - 07/19/16
-= Workout Log =-
Seated Cable Rows
195 x 5 >> 2min rests.
225 x 3 >> Finally PR'd in these again! Previous was 230x10 and 240x7.
255 x 1
235 x 10 PR
235 x 5 PR
235 x 3 PR
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 10
45's x 6
Weighted Pull ups
BW x 5 >> 60sec rests.
+75lbs x 8 >> Tied my PR of 75x8 in these!
+75lbs x 2
+75lbs x 1
BW x 10
Negative Dragon Flags
5 >> 60sec rests.
5
5
Rear Delt Incline W Flyes
45's x 3
50's x 6
Thursday - 07/22/16
-= Workout Log =-
Bench Press
45 x 10
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 6
Seated Calf Raises
115 x 5
150 x 6 PR
Incline DB Bench Press
80's x 12
Machine Calf Raises
495 x 12
Friday - 07/22/16
-= Workout Log =-
DB Lunges
50's x 8/leg >> 2min rest.
50's x 8/leg
Back Extensions
BW x 5 >> Didn't have my straps for RDLs so did these instead.
45 x 8 >> Didn't do much... trying to avoid soreness since I barely do these.
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 10
45's x 6
--- 7 hours later ---
Romanian Deadlift
225 x 5 >> Didn't expect to hit 8 reps since I did legs earlier.
275 x 3 >> PR is 385x8. Not so far off from that anymore.
315 x 1
365 x 5
Seated Cable Rows
200 x 5
220 x 3
240 x 1
260 x 1
240 x 5
Weighted Pull ups
BW x 5
+25lbs x 3
+50lbs x 10
Rear Delt Incline W Flyes
45's x 3
50's x 6
Negative Dragon Flags
10
Monday - 07/26/16
-= Workout Log =-
ATG Squat
135 x 12
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
235 x 4
Pass ITIL-Foundation cert this morning after failing on friday
Now i can focus my studies on CISSP. i wanted to read a chapter yesterday and do some practice questions but was way too busy. Friday will be crazy busy too. I'll play catch up over the weekend instead so i have 7 chapters read by Sunday night.
Tuesday - 07/26/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 4 >> Just felt like trying this out lol... I'll stick with it actually...
+50lbs x 2
+90lbs x 3 PR
+90lbs x 1 PR
+90lbs x 1 PR
Lateral Raises
35's x 5 >> 60sec rest.
45's x 3
50's x 8
45's x 8
Seated Cable Rows
220 x 5
240 x 1
260 x 1
240 x 5
Rear Delt Incline W Flyes
45's x 3
50's x 6
Negative Dragon Flags
10
Wednesday - 07/27/16
-= Study Log =-
Textbook #1
Finished chapter 1 of 21
Finished chapter 2 of 21
Review Questions
Chapter 1 (44 cards) (https://quizlet.com/145319134/cissp-chapter-1-flash-cards/)
Chapter 2 (34 cards) (https://quizlet.com/145355990/cissp-chapter-2-flash-cards/)
Real Test Questions
Learned 20 cards (20/2,300)
Thursday - 07/28/16
-= Workout Log =-
ATG Squat
135 x 12
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> Bench is stalling again.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 5
225 x 4
225 x 2
DB Lunges
55's x 8/leg PR
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 5
Romanian Deadlift
225 x 4
275 x 2
315 x 1
375 x 5
Seated Calf Raises
115 x 5 >> 45sec rests.
150 x 6
140 x 6
140 x 5
Machine Calf Raises Non-Stop
495 x 15 >> 45sec rests.
495 x 10
495 x 10
-= Study Log =-
Textbook #1
Read chapter 3 of 21
Review Questions
Chapter 3 (24 cards) (https://quizlet.com/145385965/cissp-chapter-3-flash-cards/)
Real Test Questions
Learned 20 cards (40/2,300)
Friday - 07/29/16
-= Study Log =-
Real Test Questions
Learned 20 cards (60/2,300)
Saturday - 07/30/16
-= Study Log =-
Real Test Questions
Learned 20 cards (80/2,300)
Sunday - 07/31/16
-= Study Log =-
Real Test Questions
Learned 20 cards (100/2,300)
didn't get the job :(
was told the department had an excellent response from me but they decided to go with someone who fits the job better
well shit, at least it means i can fake my way to a job with 3+ years experience and i have zero... i've learned enough from my MS degree and these certs that I appear to have a ton of knowledge from experience as well.
Monday - 08/01/16
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> Bench dropped dammit.
135 x 5
185 x 3
225 x 1
245 x 1
225 x 5
225 x 3
225 x 1
ATG Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
Incline DB Bench Press
80's x 8 >> 2min rest.
80's x 8
Romanian Deadlift
225 x 4
275 x 2
315 x 1
385 x 3
Seated Calf Raises
135 x 5 >> 45sec rests.
150 x 6
150 x 5
150 x 4
Machine Calf Raises Non-Stop
495 x 20 PR >> 45sec rests.
495 x 15 PR
495 x 10 PR
-= Study Log =-
Textbook #1
Read chapter 4 of 21
Real Test Questions
Learned 30 cards (130/2,300)
Tuesday - 07/02/16
189.8lbs
-= Workout Log =-
Weighted Pull ups
BW x 5 >> Long rests between maxes, then 60sec rest.
+25lbs x 3 >> Just felt like trying this out lol... I'll stick with it actually...
+50lbs x 2
+75lbs x 1
+100lbs x 1 PR
+125lbs x 0 (just nose over bar)
+75lbs x 5
+75lbs x 1
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 6
45's x 10
45's x 8
45's x 3
Seated Cable Rows
220 x 5 >> 2min rests.
240 x 1
260 x 1
240 x 4
220 x 4
200 x 8
200 x 8
Negative Dragon Flags
5 >> 60sec rests.
5
5
Back Extension Rear Delt W Flyes
45's x 15
-= Study Log =-
Textbook #1
Read chapter 5 of 21
Review Questions
Chapter 5 (28 cards) (https://quizlet.com/145433272/cissp-chapter-5-flash-cards/)
Real Test Questions
Learned 30 cards (160/2,300)
Wednesday - 07/02/16
189.8lbs
-= Study Log =-
Textbook #1
Read chapter 6 of 21
Read chapter 7 of 21
Review Questions
Real Test Questions
Learned 40 cards (200/2,300)
Week 123QuoteTuesday - 07/02/16
189.8lbs
-= Workout Log =-
Weighted Pull ups
BW x 5 >> Long rests between maxes, then 60sec rest.
+25lbs x 3 >> Just felt like trying this out lol... I'll stick with it actually...
+50lbs x 2
+75lbs x 1
+100lbs x 1 PR
+125lbs x 0 (just nose over bar)
+75lbs x 5
+75lbs x 1
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 6
45's x 10
45's x 8
45's x 3
Seated Cable Rows
220 x 5 >> 2min rests.
240 x 1
260 x 1
240 x 4
220 x 4
200 x 8
200 x 8
Negative Dragon Flags
5 >> 60sec rests.
5
5
Back Extension Rear Delt W Flyes
45's x 15
-= Study Log =-
Textbook #1
Read chapter 5 of 21
Review Questions
Chapter 5 (28 cards) (https://quizlet.com/145433272/cissp-chapter-5-flash-cards/)
Real Test Questions
Learned 30 cards (160/2,300)
Nice workout. Pull ups felt strong so tried maxing out lol.
http://www.youtube.com/watch?v=nJsEi5OL1D8
Still need to make and learn cards for chapter 4 dammit. I'll try to do it tomorrow, and read and learn cards for two chapters tomorrow to catch up a bit. By this weekend I want 14 chapters completed!
My left knee has some more fluid in it now after playing yesterday. Also kinda hurts but that's probably because I banged it twice, not because of the underlying issue I've been going to PT for. I have PT tomorrow morning again.
Wednesday - 07/02/16
-= Study Log =-
Review Questions
Chapter 4 (39 cards) (https://quizlet.com/145642465/cissp-chapter-4-flash-cards/)
Chapter 6 (37 cards) (https://quizlet.com/145659538/cissp-chapter-6-flash-cards/)
Chapter 7 (46 cards) (https://quizlet.com/145693369/cissp-chapter-7-flash-cards/)
Real Test Questions
Learned 40 cards (240/2,300)
Friday - 08/05/16
193.2lbs
-= Study Log =-
Textbook #1
Read chapter 8 of 21
Read chapter 10 of 21
Review Questions
Chapter 8 (29 cards) (https://quizlet.com/145734511/cissp-chapter-8-flash-cards/?new)
Real Test Questions
Learned 20 cards (260/2,300)
Saturday - 08/06/16
188.0lbs
-= Workout Log =-
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 5
230 x 5
220 x 5
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 8
40's x 12
Weighted Pull ups
BW x 5 >> Long rests between maxes, then 60sec rest.
+25lbs x 3 >> Lol.
+50lbs x 10
+50lbs x 1
+50lbs x 3
BW x 7
Rear Delt Incline W Flyes
45's x 1 >> Getting tired of these. Looking to find a replacement soon.
50's x 5
Weighted Captain's Chair Knee Raises
50 x 8 >> 60sec rests.
50 x 8 >> Biceps kept cramping on my dragon flags so I did these.
50 x 8
Negative Dragon Flags
5 >> Managed to do a set without my biceps turning into eggs.
-= Study Log =-
Textbook #1
Read chapter 9 of 21
Review Questions
Chapter 10 (38 cards) (https://quizlet.com/145754980/cissp-chapter-10-flash-cards/)
Real Test Questions
Learned 30 cards (290/2,300)
Sunday - 08/07/16
-= Study Log =-
Textbook #1
Read chapter 13 of 21
Review Questions
Chapter 9 (75 cards) (https://quizlet.com/145773052/cissp-chapter-9-flash-cards/)
Real Test Questions
Learned 20 cards (310/2,300)
Monday - 08/08/16
-= Workout Log =-
ATG Squat
135 x 12 >> Man this sucks. 5 reps next workout, then increasing 5lbs per workout.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 3
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> Guess I have to drop down and work back up huh? Next working going with 200lbs.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 2
225 x 2
225 x 2
DB Lunges
60's x 6/leg PR
Incline DB Bench Press
80's x 8 >> 2min rest.
80's x 5
Romanian Deadlift
225 x 3 >> Close to my PR of 385x8
315 x 1
385 x 5
Seated Calf Raises
115 x 3 >> 45sec rests.
150 x 7 PR
150 x 5
150 x 4
Machine Calf Raises Non-Stop
495 x 25 PR >> 45sec rests.
495 x 15 PR
495 x 10 PR
-= Study Log =-
Textbook #1
Read chapter 11 of 21
Review Questions
Chapter 13 (51 cards) (https://quizlet.com/145808159/cissp-chapter-13-flash-cards/)
Chapter 11 (128 cards) (https://quizlet.com/145843452/cissp-chapter-11-flash-cards/)
Real Test Questions
Learned 20 cards (330/2,300)
Tuesday - 08/09/16
-= Workout Log =-
Weighted Pull ups
BW x 5 >> 2min rests.
+25lbs x 4 >> Going to stick with this weight for a while. Goal is a strict 100x5 in 6mo or so.
+50lbs x 2
+75lbs x 1
+90lbs x 4 PR
+90lbs x 2
+90lbs x 1
BW x 7
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 9
45's x 10
40's x 8
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 5
230 x 5
220 x 5
Negative Dragon Flags
5
-= Study Log =-
Textbook #1
Read chapter 12 of 21
Read chapter 15 of 21
Review Questions
Chapter 12 (52 cards) (https://quizlet.com/145921105/cissp-chapter-12-flash-cards/)
Chapter 15 (19 cards) (https://quizlet.com/145909446/cissp-chapter-15-flash-cards/?new)
Real Test Questions
Learned 20 cards (350/2,300)
Wednesday - 08/10/16
-= Study Log =-
Textbook #1
Read chapter 14 of 21
Read chapter 16 of 21
Review Questions
Chapter 14 (31 cards) (https://quizlet.com/145944079/cissp-chapter-14-flash-cards/)
Thursday - 08/11/16
-= Study Log =-
Textbook #1
Read chapter 17 of 21
Review Questions
Chapter 16 (31 cards) (https://quizlet.com/145954992/cissp-chapter-16-flash-cards/)
Chapter 17 (53 cards) (https://quizlet.com/146012468/cissp-chapter-17-flash-cards/)
Real Test Questions
Learned 0 cards (350/2,300)
^^ ill check out the github. i have some topics on the CISSP covering software security. only dipped into to it a bit so far. but i learned about architecture diagrams... pretty cool... do a reduction analysis of a system or program (break it down logically to see how data reacts with everything) and draw up an architecture diagram of a small network. label all systems (after their reduction analyses) with version numbers, OSs, apps installed, all that crap, label all connections between them, all protocols used.... and then come up with a list off all threats and vulnerabilities in all systems, applications, and connections.
i'll have a whole couple chapters on application security and i can't wait to get to it. it's towards the end of my textbook though. i suck at programming but i find app security very interesting.
adarqui what do you do for a living? secure coders make a ton of freaking money... i would do that if i were a software engineer. i mean A LOT of money! (ICS)2 CSSLP is a good cert. So is GIAC GSSP.
Friday - 08/12/16
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8 >> I think it's time I added volume to these from now on.
135 x 5
185 x 3
225 x 6
225 x 2
205 x 3
Romanian Deadlift
225 x 3
315 x 1
385 x 6
Incline DB Bench Press
80's x 6 >> 2min rest.
70's x 8 >> No idea what happened here. Should be getting 10-12.
-= Study Log =-
Textbook #1
Read chapter 18 of 21
Review Questions
Chapter 18 (47 cards) (https://quizlet.com/146086884/cissp-chapter-18-flash-cards/)
Real Test Questions
Learned 0 cards (350/2,300)
Saturday - 08/13/16
-= Workout Log =-
Seated Calf Raises
90 x 5 >> 45sec rests.
150 x 8 PR
150 x 5 PR
150 x 4 PR
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 5
230 x 5
220 x 5
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3
50's x 9
45's x 10
45's x 8
40's x 8
Machine Calf Raises Non-Stop
520 x 15 PR >> 45sec rests.
520 x 10 PR >> Machine maxes out at 495lbs but i held a dumbbell too.
495 x 10 PR
Weighted Pull ups
BW x 5 >> 60sec rests.
+30lbs x 4 >> 9 rep PR. I've done +75lbs x 8 before though. Why was this so hard?!
+60lbs x 9 PR
+60lbs x 2
+60lbs x 1
BW x 7
Negative Dragon Flags
5 >> 60sec rests.
5
5
Back Extension Machine Rear Delt W Flyes
40's x 15
-= Study Log =-
Textbook #1
Read chapter 19 of 21
Review Questions
Chapter 19 (22 cards) (https://quizlet.com/146127345/cissp-chapter-19-flash-cards/)
Real Test Questions
Learned 0 cards (350/2,300)
Sunday - 08/14/16
191.0lbs
-= Study Log =-
Textbook #1
Read chapter 20 of 21
Read chapter 21 of 21
Review Questions
Chapter 20 (72 cards) (https://quizlet.com/146138102/cissp-chapter-20-flash-cards/)
Real Test Questions
Learned 0 cards (350/2,300)
Week 124QuoteSunday - 08/14/16
191.0lbs
-= Study Log =-
Textbook #1
Read chapter 20 of 21
Review Questions
Real Test Questions
Learned 0 cards (350/2,300)
Time to finish this textbook. Read a chapter today, one more to go. Then memorize both.
There's just so many cards that pop up for review now since they've accumulated ~20 chapters! It's nuts. Maybe 300 per day that I'm reviewing lol. But I can burn through them very quick since they've been embedded in my long term memory now. Memorizing new cards takes very long though, and I'll have a lot of those to do today :'(
Monday - 08/15/16
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 6
225 x 4
225 x 2
185 x 10
185 x 6
Incline DB Bench Press
80's x 8 >> 2min rest.
80's x 6
-= Study Log =-
Review Questions
Real Practice Test
250 Questions (~75%)
Tuesday - 08/16/16
-= Workout Log =-
ATG Squat
135 x 12 >> Had 315x5 in me but too lazy.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 3
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 12
45's x 8
DB Lunges
65's x 6/leg PR
Weighted Pull Ups
BW x 5
+25lbs x 3
+50lbs x 2
+75lbs x 1
+90lbs x 3
Romanian Deadlifts
225 x 5
315 x 1
395 x 5 PR
Seated Calf Raises
135 x 5
150 x 6
Seated Cable Rows
200 x 5
220 x 3
240 x 5
Calf Raise Machine
495 x 5
545 x 8 PR
Negative Dragon Flags
7
Back Extension Rear Delt W Flyes
45's x 8
-= Study Log =-
Review Questions
Real Practice Test
Today: 351/500 Correct (70.2%)
Total: 351/500 Correct (70.2%)
how's your knee?
Wednesday - 08/17/16
-= Study Log =-
Review Questions
Real Practice Tests
Today: 839/1,170 Correct (71.7%)
Total: 1,190/1,670 Correct (71.2%)
Week 124QuoteWednesday - 08/17/16
-= Study Log =-
Review Questions
Real Practice Tests
Today: 839/1,170 Correct (71.7%)
Total: 1,190/1,670 Correct (71.2%)
Whew. That's a lot. New test questions were posted so I wanted to go overboard today and still not have as much to do tomorrow. Now I "only" have 545 questions to do tomorrow! It'll seem like cake in comparison to the 1,170 I did today. Literally studied for 10+ hours today. That also includes the cards that are coming up for review on myspaced repetition app lol. I still have to memorize the cards for the last chapter of my book, btw. I'll do it next week... got no time for that right now.
Thursday - 08/18/16
-= Workout Log =-
Bench Press
45 x 10 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 6
225 x 4
225 x 3
205 x 6
205 x 4
Seated Cable Rows
200 x 5 >> Oh shit a PR! Haven't PR'd in this in a while!
220 x 3
240 x 8 PR
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
-= Study Log =-
Real Practice Tests
Today: 368/543 Correct (67.7%)
Total: 1,558/2,213 Correct (70.4%)
Cybrary Video Course
CISSP Introduction Module (https://www.cybrary.it/video/part-1-welcome/) finished
Real Test Questions
Learned 13 cards (363/1,314)
Friday - 08/19/16
-= Workout Log =-
Weighted Pull Ups
BW x 5
+30lbs x 3
+60lbs x 10 PR
Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 12
45's x 8
one hour break
ATG Squat
135 x 12 >> Will go for x6, then go up 5lbs per week I guess.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 5
DB Lunges
65's x 8/leg PR
Romanian Deadlifts
225 x 5 >> Felt like loading up 4 plates, why not?
315 x 1
405 x 3 PR
Seated Calf Raises
135 x 5 >> 45sec rests.
150 x 8 PR
150 x 5
135 x 8
Calf Raise Machine
495 x 5 >> 45sec rests.
545 x 10 PR
545 x 8 PR
545 x 5 PR
Negative Dragon Flags
5 >> 60sec rests.
5 >> Still getting better at these. Should record them again.
5 >> I can now do a couple reps after resting at the bottom and slight cheating.
Bent over DB Rear Delt Flyes
30's x 15 >> Should have used 40's.
-= Study Log =-
Cybrary Video Course
CISSP Module 1 of 9 (https://www.cybrary.it/video/part-1-intro-19/) finished
Real Test Questions
Learned 237 cards (600/1,314)
Sunday - 08/21/16
-= Study Log =-
Cybrary Video Course
CISSP Module 2 of 9 (https://www.cybrary.it/video/part-01-introduction/) finished
CISSP Module 3 of 9 (https://www.cybrary.it/video/part-01-intro/) started
Real Test Questions
Learned 100 cards (700/1,314)
Monday - 08/22/16
-= Workout Log =-
-= Study Log =-
Cybrary Video Course
CISSP Module 3 of 9 (https://www.cybrary.it/video/part-01-intro/) finished
Real Test Questions
Learned 173 cards (441 remain)
Tuesday - 08/23/16
-= Study Log =-
Cybrary Video Course
CISSP Module 4 of 9 (https://www.cybrary.it/video/part-01-intro-2/) finished
CISSP Module 5 of 9 (https://www.cybrary.it/video/part-01-intro-to-id/) finished
Real Test Questions
Learned 138 cards (300 remain)
Wednesday - 08/24/16
-= Study Log =-
Cybrary Video Course
CISSP Module 6 of 9 (https://www.cybrary.it/video/part-01-intro-3/) finished
CISSP Module 7 of 9 (https://www.cybrary.it/video/part-01-intro-4/) started
Real Test Questions
Learned 225 cards (75 remain)
Thursday - 08/25/16
-= Workout Log =-
ATG Squat
135 x 12 >> These felt great!
135 x 5
185 x 5
225 x 3
275 x 1
325 x 5
Bench Press
135 x 8 >> 2-3min rests, depending on when my friend was done with his sets.
185 x 5 >> Did more volume, plus ended with a drop set.
225 x 1
275 x 1 (negative only)
225 x 6
225 x 5
225 x 4
205 x 6
225 x 2
205 x 2
185 x 2
135 x 5 (paused)
DB Lunges
70's x 6/leg PR
Incline DB Bench Press
75's x 8 >> 2-3min rests.
75's x 6
70's x 5
70's x 6
70's x 5
Romanian Deadlift
225 x 3 >> Went for 4 plates because I was feeling good. Hit 5 reps!
315 x 1
365 x 1
405 x 5 PR
Seated Calf Raises
5 sets, don't remember what, wasn't at my gym anyway
Hack Squat Machine Calf Raises
5 sets, don't remember what, wasn't at my gym anyway
-= Study Log =-
Cybrary Video Course
CISSP Module 7 of 9 (https://www.cybrary.it/video/part-01-intro-4/) finished
CISSP Module 8 of 9 (https://www.cybrary.it/video/part-01-intro-5/) finished
CISSP Module 9 of 9 (https://www.cybrary.it/video/final-course-review/[/url) finished
Real Test Questions
Learned 75 cards (0 remain)
Friday - 08/26/16
-= Workout Log =-
Seated Cable Rows
195 x 5 >> 2min rests.
225 x 3
255 x 1
240 x 8
240 x 5
220 x 8
220 x 5
220 x 4
Lateral Raises
35's x 5 >> 60sec rests.
45's x 3 >> This may be inaccurate, don't remember it all.
50's x 10
45's x 12
45's x 8
40's x 6
40's x 10
Weighted Pull ups
BW x 5 >> 60sec rests.
+30lbs x 3 >> I've done 75x8 before so idk what happened here.
+50lbs x 2 >> I think I'll just stick to really heavy 90lb sets twice a week.
+70lbs x 5
Rear Delt Incline W Flyes
40's x 3 >> 60sec rests.
45's x 12 >> This may be inaccurate too.
45's x 6
45's x 5
40's x 8
40's x 6
Negative Dragon Flags
8 >> 60sec rests.
6 >> Got even better at these still.
5
flute dominant?
(https://s3.amazonaws.com/static.musescore.com/2224886/88b6216648/score_0.png)
Hahha
Man i hate typing from my phone on forums
haha that cracked me up... actually my auto correct always corrects glute activation into flute activation .. that makes me smile every time... good old fluteus maximus. :lololol:
Monday - 09/05/16
-= Workout Log =-
Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 3
Seated Cable Rows
200 x 5
220 x 3
240 x 5
Lateral Raises
35's x 5
45's x 3
50's x 8
Weighted Pull ups
BW x 5 >> 60sec rests.
+30lbs x 3
+60lbs x 1
+90lbs x 2
Rear Delt Incline W Flyes
45's x 8
PASSED MY CISSP EXAM!
Tuesday - 09/06/16
-= Workout Log =-
ATG Squat
135 x 12
135 x 5
185 x 5
225 x 3
275 x 1
315 x 3
DB Lunges
70's x 5/leg
Seated Calf Raises
can't remember, got a new machine at the gym that includes the starting weight
Romanian Deadlift
225 x 5
315 x 1
405 x 2
Negative Dragon Flags
6
Hack Squat Machine Calf Raises
495 x 10
Will lift upperbody later. Have been having a huge unsatiable appetite lately and I don't know what's causing it. It made me bounce back up to 197lbs but I'm around 193 right now. LOVED the way I felt at 188-190 so working back towards that now and plan to keep it year round.
Excited to start my final semester of my MS degree this weekend.
Thursday - 09/08/16
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 5
225 x 3
225 x 2
Seated Cable Rows
200 x 5
220 x 3
240 x 5
240 x 5
240 x 4
Incline DB Bench Press
80's x 6
80's x 5
Weighted Pull ups
BW x 5 >> 2min rests.
+30lbs x 3
+60lbs x 1
+90lbs x 3
+90lbs x 2
+90lbs x 2
Lateral Raises
35's x 5
45's x 3
50's x 8
45's x 8
45's x 6
Rear Delt Incline W Flyes
45's x 8
Do you think it is a good idea to squat 5 times a week considering your recent knee issues.
Friday - 09/09/16
-= Workout Log =-
ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
315 x 5
DB Lunges
70's x 6/leg
Seated Calf Raises
95 x 5 >> 45sec rests.
185 x 5
225 x 3
275 x 5
255 x 5
235 x 8
Romanian Deadlift
225 x 5
315 x 1
405 x 3
Hack Squat Machine Calf Raises
495 x 12 >> 45sec rests.
495 x 10
495 x 8
Negative Dragon Flags
6 >> 60sec rests.
5
4
Monday - 09/12/16
195.2lbs
-= Workout Log =-
AM:
ATG Squat warm up to 315 x 1
Bench Press warm up to 225 x 1
Romanian Deadlift warm up to 405 x 1
PM:
Bench Press
45 x 12 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 6
225 x 3
225 x 2
Pull Ups
BW x 3 >> 60sec rests.
+30lbs x 3
+60lbs x 1
+90lbs x 3
+90lbs x 2
+90lbs x 1
BW x 8
Incline DB Bench Press
80's x 8 >> 2min rests.
80's x 6
75's x 8
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 6
240 x 5
240 x 4
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 8
50's x 4
45's x 8
45's x 4
40's x 8
Bent Over DB Rear Delt Flyes
40's x 15
Tuesday - 09/13/16
193.0lbs
-= Workout Log =-
AM:
ATG Squat Legs too sore
Bench Press Chest too sore
Romanian Deadlift Legs too sore
PM:
ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
325 x 4
DB Lunges
70's x 8/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests.
185 x 5
225 x 3
275 x 5
255 x 5
235 x 8
Romanian Deadlift
225 x 5 >> 6 reps in me next time probably!
315 x 1
405 x 5
Hack Squat Machine Calf Raises
Machine was broken dammit.
Negative Dragon Flags
6 >> 60sec rests.
6
6
Wednesday - 09/14/16
-= Workout Log =-
AM:
ATG Squat Warm up to 315 x 1
Bench Press Warm up to 225 x 1
Romanian Deadlift Warm up to 405 x 1
Thursday - 09/15/16
195.2lbs
-= Workout Log =-
AM:
ATG Squat Legs too sore
Bench Press warm up to 225 x 1
Romanian Deadlift Legs too sore
PM:
Bench Press
45 x 12 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 6
225 x 3
225 x 2
Pull Ups
BW x 3 >> 2min rests.
+30lbs x 3
+60lbs x 1
+90lbs x 5 PR
+90lbs x 3 PR
+90lbs x 1
+45lbs x 6
Incline DB Bench Press
80's x 8 >> 2min rests.
80's x 5
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 8
45's x 10
45's x 6
40's x 10
40's x 6
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 6
240 x 6
240 x 6
Chest Supported Unilateral DB Rows
50's x 8/arm >> 90sec rests.
50's x 8/arm >> These feel awesome and I am definitely continuing them.
Bent Over DB Rear Delt Flyes
40's x 8
Friday - 09/16/16
194.2lbs
-= Workout Log =-
AM:
ATG Squat Legs too sore
Bench Press Chest too sore
Romanian Deadlift Legs too sore
PM:
ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
325 x 5
DB Lunges
75's x 6/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests.
185 x 5
235 x 8
235 x 5
235 x 5
Romanian Deadlift
225 x 5 >> PR'd... should I aim for 8 reps or move up in weight?
315 x 1
405 x 6 PR
Hack Squat Machine Calf Raises
520 x 10 >> 45sec rests.
520 x 8
520 x 6
Negative Dragon Flags
6 >> 60sec rests.
6
6
Week 128QuoteFriday - 09/16/16
194.2lbs
-= Workout Log =-
AM:
ATG Squat Legs too sore
Bench Press Chest too sore
Romanian Deadlift Legs too sore
PM:
ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
325 x 5
DB Lunges
75's x 6/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests.
185 x 5
235 x 8
235 x 5
235 x 5
Romanian Deadlift
225 x 5 >> PR'd... should I aim for 8 reps or move up in weight?
315 x 1
405 x 6 PR
Hack Squat Machine Calf Raises
520 x 10 >> 45sec rests.
520 x 8
520 x 6
Negative Dragon Flags
6 >> 60sec rests.
6
6
Let's see how my legs recover from no bike riding this weekend, and no daily-ish squats.
Monday - 09/19/16
196.0lbs
-= Workout Log =-
AM:
ATG Squat Warm up to 315 x 1
Bench Press Warm up to 225 x 1
Romanian Deadlift Warm up to 405 x 1
>> Seemed really stiff this morning. This was harder than the warm ups last week.
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 6
225 x 3
225 x 3
Incline DB Bench Press
80's x 8 >> 2min rest.
80's x 4 >> The dumbells at this gym were awkard, making this tougher.
DB Lateral Raises
40's x 5
45's x 3
50's x 8
50's x 5
45's x 8
45's x 5
40's x 8
Seated Cable Rows
200 x 5 >> 2min rests.
220 x 3
240 x 10 PR
240 x 5 PR
240 x 4 PR
Pull ups
BW x 5
+30lbs x 3
+60lbs x 1
+90lbs x 4
+90lbs x 2
+90lbs x 1
Unilateral Chest Supported DB Rows
50's x 12/arm PR
Tuesday - 09/19/16
192.4lbs
-= Workout Log =-
AM:
ATG Squat Warm up to 335 x 1
Bench Press Warm up to 235 x 1
Romanian Deadlift Warm up to 405 x 1
>> Felt great... much easier than yesterday.
PM:
ATG Squat
135 x 8 >> Could have hit 4 maybe 5, but am saving it for next time.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
330 x 3
DB Lunges
80's x 5/leg PR
Seated Calf Raises
95 x 5
185 x 5
235 x 10
Romanian Deadlift
225 x 5
315 x 1
415 x 3 PR
Hack Squat Machine Calf Raises
520 x 10
Negative Dragon Flags
8
Wednesday:
did not lift in the AM. absolutely hectic and stressful day.
Wednesday:
did not lift in the AM. absolutely hectic and stressful day.
Interviews?
^ Turns out their "senior system analyst" is just a catch-all term for anyone that works at their IT help desk. They have one help desk for the company. So really it's just a help desk position,
but I told them I'm looking for around 75k per year base salary. they will interview me tomorrow
on the other hand i met a senior manager at deloitte at school today who does cyber security for them. we hit it off and he gave me his card, told me to email him my resume and that he'll give me input. he will also find out who the recruiter is for deloitte at the career fair this wednesday and have them expect me and make sure my resume makes it higher up. what an awesome guy. hes actually an adjunct professor at my school and teaches a cyber security class i didn't know my school offered. it's not part of the master's degree. kind of wish i could take it though. he also told me he could see me doing consulting (i told him thats what i wanted to do) since i seemed polished and engaging. nice to hear that after being told i'm shy my whole life pretty much.
Wednesday:
did not lift in the AM. absolutely hectic and stressful day.
Interviews?
i cant even remember right now exactly, but it was a combination of homework, traveling to meet with recruiters, a career fair, and the biggest issue was that my school is screwing up their job application process for other companies. My schools a portal where i can apply to many entry level positions to other companies based on what those companies are looking for. I was getting issues like "you do not qualify for this job because your major isn't one of the listed accepted majors for this position" meanwhile you scroll down and it's like "Accepted majors: computer science, information systems, management of information systems, cybersecurity" WTF.
so it wasn't letting me apply to EY and Deloitte which I really want to give a shot at. so i was drafting up screenshots and emails to my school and to the companies and asking for alternate means of applying and all that.
as of today (thursday) some of the issues have been solved though, so that's nice.
Thursday - 09/22/16
191.8lbs
-= Workout Log =-
AM:
ATG Squat Giving legs a rest
Bench Press Warm up to 235 x 1
Romanian Deadlift Giving legs a rest
PM:
Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
235 x 4 (lots of spotter help)
Pull ups
BW x 5
+30lbs x 3
+60lbs x 1
+90lbs x 4
Incline DB Bench Press
80's x 9 PR >> 2min rest.
80's x 6 PR >> Probably PR'd in these since I didn't burn out on the bench.
Seated Cable Rows
205 x 5
225 x 3
245 x 6 PR
DB Lateral Raises
40's x 5
45's x 3
50's x 10
Unilateral Chest Supported DB Rows
55's x 8/arm PR
Incline Rear Delt DB W Flyes
45's x 8
Machine Rear Delt Flyes
130 x 15
i like to follow up and ask why i wasn't hired, but i've never gotten a response yet ha
Work You’ll Do
As a Consultant in Cyber Risk, you will partner with our clients to design and implement solutions that integrate security into their processes, and improve their ability to detect and respond to cyber attacks, so they can achieve business growth and manage reputational risks. You’ll build on your foundations in Information Technology and Business to design and implement business-aligned cyber risk management programs, processes, and systems that help clients focus their investments on key information technology risks. Specific areas of work could include:
• Deploying various technologies to establish data privacy and security controls
• Helping to improve application security
• Managing system and software vulnerabilities
• Establishing methods for securing “smart” devices
• Developing advanced cyber monitoring and security analytics solutions
• Establishing cyber crisis management capabilities
• Providing cyber forensics and incident response support
The Team
At Deloitte we view cyber risk as primarily a business challenge. Understanding that even the most well-secured clients will occasionally experience serious cyber incidents, we developed the Secure.Vigilant.Resilient.™ framework to help them take a more comprehensive approach so they can thrive, even in the face of escalating threats. It takes advanced technologies to address cyber risk, but it also takes strong threat awareness and analytic capabilities, solid preparedness to respond to a crisis, and strong leadership and governance processes to keep things focused on what really matters to the organization. Deloitte stands out as one of the few firms that can offer our clients the full range of capabilities needed to build comprehensive cyber risk programs. Every year we serve hundreds of clients across every major industry sector. Our Cyber Risk Services teams work at both the C-suite level, and the technology operations level. This broad vantage point enables us to offer the most informed, innovative advisory services. By joining our team, you’ll be part of developing the future state of cyber risk solutions. Learn more about our Cyber Risk Services practice.
Qualifications
Required:
• Bachelor or Master of Science/Business Administration with a concentration in computer science, information systems, information security, math, decision sciences, risk management, engineering (mechanical, electrical, industrial) or other business/technology disciplines
• Relevant work experience (e.g. internships, summer positions, school jobs)
• Ability to work independently and manage multiple projects/assignments/responsibilities in a fast-paced environment
• Demonstrated leadership and strong verbal and written communication skills
• Demonstrated problem solving and critical thinking skills
• Travel up to 80% may be required, dependent on role and location
Preferred:
• Strong academic track record (minimum GPA of 3.2)
i like to follow up and ask why i wasn't hired, but i've never gotten a response yet ha
can i ask how you're asking the question? as a hiring manager i try to respond to people when they ask, if they're polite and open about it. if someone just writes "why wasn't i hired?" i might just think "cause you weren't good enough, dumbass" and delete the email. but if they write to say, "disappointed that i didn't get the job, but good luck with whomever you did hire. could you tell me what, if anything, i could do better in my next interview?" then i don't mind taking a few minutes to give feedback.
Friday - 09/23/16
192.0lbs
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 8 >> Felt good. Moving up to 335 next workout.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
330 x 5
DB Lunges
80's x 7/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests
185 x 5
235 x 10
235 x 8
235 x 6
Romanian Deadlift
225 x 5 >> Whoa didn't expect to hit 6!
315 x 1
415 x 6 PR
Standing Calf Raise Machine
520 x 12 >> 45sec rests.
520 x 10
520 x 8
Negative Dragon Flags
10 >> 60sec rest.
5
to this day I still think they found a youtube video of mine and thought I was insane. That's my only explanation - lmao.
Monday - 09/26/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Warmed up to 245 x 1.
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
235 x 4
235 x 2
235 x 1
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 7 PR
245 x 5 PR
245 x 4 PR
Incline DB Bench Press
80's x 10 PR >> 2min rest.
80's x 4
Pull ups
BW x 5 >> 2min rests.
+30lbs x 3 >> Wtf happened here. Should be hitting 5 reps again by now.
+60lbs x 1
+90lbs x 3
+90lbs x 1
+45lbs x 6
BW x 8
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3 >> Switching to strict lateral raises soon with my back against a wall.
50's x 10
50's x 2
45's x 8
45's x 6
45's x 4
Unilateral Chest Supported DB Rows
55's x 10/arm PR >> 60sec rest.
55's x 5/arm PR
Incline Rear Delt DB W Flyes
45's x 8
Machine Rear Delt Flyes
140 x 15 PR
Tuesday - 09/27/16
192.8lbs
-= Workout Log =-
AM:
ATG Squat
135 x 8 >> Had 5 in me but didn't feel like going for it.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
335 x 4
DB Lunges
80's x 8/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests
185 x 5
235 x 10
235 x 6
235 x 5
Romanian Deadlift
275 x 5 >> Screamed on last two reps.
365 x 1
405 x 8 PR
Hack Squat Machine Calf Raises
520 x 12 >> 45sec rests.
520 x 10
520 x 8
Negative Dragon Flags
10
Thursday - 09/29/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Warmed up to 225 x 1.
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8 >> One rep away from tying my PR.
135 x 5
185 x 3
225 x 1
235 x 5
235 x 1
235 x 2
Pull ups
BW x 5 >> 2min rest.
+30lbs x 3 >> I think the reason I can't hit 4-5 reps anymore is because my ROM is increasing.
+60lbs x 1
+90lbs x 3
+90lbs x 3 PR
Incline DB Bench Press
80's x 8
Seated Cable Rows
205 x 5
225 x 3
245 x 8 PR
Strict DB Lateral Raises
30's x 10 >> Did these with my back and head against a wall. Don't know how I feel about them yet.
Week 130QuoteThursday - 09/29/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Warmed up to 225 x 1.
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 5 >> One rep away from tying my PR.
135 x 5
185 x 3
225 x 1
235 x 5
235 x 1
235 x 2
Pull ups
BW x 5 >> 2min rest.
+30lbs x 3 >> I think the reason I can't hit 4-5 reps anymore is because my ROM is increasing.
+60lbs x 1
+90lbs x 3
+90lbs x 3 PR
Incline DB Bench Press
80's x 8
Seated Cable Rows
205 x 5
225 x 3
245 x 8 PR
Strict DB Lateral Raises
30's x 10 >> Did these with my back and head against a wall. Don't know how I feel about them yet.
Wasn't feeling good (car sick and low sleep) so I cut my workout short. Still managed to increase on some lifts.
Very disappointed in my inability to resist overeating. I should be at like 188lbs by now. Recently I've also been procrastinating with my schoolwork like crazy... the complete opposite of doing something crazy like passing my CISSP in 5 weeks. Been doing some reading and there could be an underlying issue that is causing both. Has to do with reward pathways to the brain and stuff... low dopamine causes procrastination by way of lowering motivation. Low motivation makes it harder to resist food as well when cutting (think low will power!).
Low dopamine could be caused by lack of sleep and other things.
Friday - 09/30/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Warmed up to 245 x 1.
Romanian Deadlift Rested
PM:
ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
335 x 6
DB Lunges
85's x 5/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests
185 x 5
235 x 10
235 x 8
235 x 6
Romanian Deadlift
275 x 5
365 x 1
425 x 6 PR
Hack Squat Machine Calf Raises
520 x 15 >> 45sec rests.
520 x 8
520 x 8
Negative Dragon Flags
8 >> 60sec rests.
6
4
i'm always going up & down like that.. it absolutely sucks.
maybe u need some long walks again? zone out for several hours and empty your mind a bit.
Monday - 10/03/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Warmed up to 225 x 1.
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8 >> Improved after first set here. Might be a while until I hit 6-7 reps on first set.
135 x 5
185 x 3
225 x 1
235 x 5
235 x 3
235 x 2
Incline DB Bench Press
80's x 9 >> 2min rest.
80's x 3 >> Dammit.
Strict DB Lateral Raises
25's x 5 >> 60sec rests.
30's x 3 >> Doing these standing up with my back against the wall.
35's x 6 >> Don't like them too much really... I'll figure something out.
35's x 5
30's x 8
30's x 6
30's x 5
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 8
245 x 5
245 x 4
Pull Ups
BW x 5 >> 2min rests.
+30lbs x 3 >> ROM has improved a lot on these. Now it's chin over bar on almost all of first set.
+60lbs x 1
+90lbs x 4
+90lbs x 2
+90lbs x 1
Unilateral Chest Supported DB Rows
60's x 10 PR >> 60sec rest.
60's x 5 PR
Incline Rear Delt W Flyes
45's x 8
Machine Rear Delt Flyes
150 x 12 PR
Tuesday - 10/03/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
345 x 4
DB Lunges
85's x 6/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests
185 x 5
235 x 10
235 x 8
235 x 6
Romanian Deadlift
275 x 5
365 x 1
415 x 8 PR
Hack Squat Machine Calf Raises
530 x 12 PR >> 45sec rests.
530 x 10 PR
530 x 8 PR
Negative Dragon Flags
10
Thursday - 10/06/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 5
235 x 3
235 x 2
Pull Ups
BW x 5 >> 2min rests.
+30lbs x 3 >> Just too tired.
+60lbs x 1
+90lbs x 4
+45lbs x 4
Incline DB Bench Press
80's x 9 >> 2min rest.
80's x 3 >> Dammit.
Strict DB Lateral Raises
25's x 5 >> 60sec rests.
30's x 3 >> Doing these strict seems to target my front delts more than my lateral delts.
35's x 10 PR
35's x 6 PR
30's x 10 PR
30's x 8 PR
30's x 6 PR
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 9 PR
245 x 3
245 x 3
Unilateral Chest Supported DB Rows
60's x 10 PR >> 60sec rest.
60's x 5 PR
Incline Rear Delt W Flyes
40's x 8
Machine Rear Delt Flyes
160 x 12 PR
Friday - 10/07/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10 >> Man this was tough.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
345 x 5
DB Lunges
85's x 7/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests
185 x 5
235 x 12 PR
235 x 8 PR
235 x 6 PR
Romanian Deadlift
275 x 5
365 x 1
435 x 6 PR
Smith Machine Calf Raises
225 x 5 >> 45sec rests.
315 x 12
315 x 10
315 x 8
Negative Dragon Flags
10
5
Monday - 10/10/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8 >> Tied my PR!
135 x 5
185 x 3
225 x 1
245 x 1
235 x 6
235 x 2
235 x 2
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 10 PR
245 x 4 PR
245 x 3 PR
Incline DB Bench Press
85's x 4 >> 2min rest.
85's x 2 >> Uh oh... noticed some pain in my right shoulder... keeping an eye on this.
Pull Ups
BW x 5 >> 60sec rests.
+30lbs x 3 >> Haven't been improving on these.
+60lbs x 1 >> May switch to a cluster set of 1 rep every minute for 10 minutes.
+90lbs x 3
+90lbs x 1
+90lbs x 1
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 12 PR
50's x 6 PR
50's x 4 PR
Machine Rear Delt Flyes
160 x 15 PR
Tuesday - 10/11/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10 >> Screamed a little on last rep.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
345 x 6
DB Lunges
85's x 8/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests
185 x 5 >> Will move up 10lbs next workout.
235 x 14 PR
235 x 9 PR
235 x 6 PR
Romanian Deadlift
275 x 5 >> I just can't stop improving on these!
365 x 1
425 x 8 PR
Hack Squat Machine Calf Raises
550 x 10 PR >> 45sec rests.
550 x 8 PR
550 x 6 PR
Negative Dragon Flags
10 >> 60sec rests.
5
4
Thursday - 10/13/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8 >> What the hell I dropped by 3 reps! Hit 6 last time.
135 x 5 >> Maybe it's because I don't bench in the mornings anymore...
185 x 3
225 x 1
245 x 1
235 x 3
235 x 2
235 x 1
Pull Ups
BW x 5 >> 60sec rests.
+30lbs x 3
+60lbs x 1
+90lbs x 5
+90lbs x 3 PR
+90lbs x 2 PR
Incline DB Bench Press
85's x 5 >> 2min rest.
85's x 4
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3 >> Just too tired to do more.
245 x 7
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 12
50's x 8 PR
50's x 5 PR
Incline DB Rear Delt W Flyes
40's x 8
Machine Rear Delt Flyes
170 x 10 PR
Friday - 10/14/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10 >> These have gotten crazy hard now.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 4
DB Lunges
90's x 4/leg PR >> Shit it's like I hit a wall on these.
Seated Calf Raises
95 x 5
185 x 5
245 x 10 PR
Romanian Deadlift
275 x 5 >> Ah man this was hard.
365 x 1
445 x 3 PR
Hack Squat Machine Calf Raises
550 x 12 PR
Negative Dragon Flags
10
Monday - 10/17/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8 >> Stuck here again. Going to bench slightly more narrow now to protect my shoulder.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 3
235 x 2
235 x 1
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 10
245 x 5 PR
245 x 4 PR
Pull Ups
BW x 5 >> 60sec rests.
+30lbs x 3
+60lbs x 1
+90lbs x 5
+90lbs x 1
+90lbs x 2
Incline DB Bench Press
85's x 6 PR >> 2min rest.
85's x 4
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 12
50's x 8
50's x 5
Incline DB Rear Delt W Flyes
40's x 10
Machine Rear Delt Flyes
170 x 10
Tuesday - 10/18/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10 >> Very upset I dropped from 4 to 3 reps. Added some back up sets.
135 x 5 >> I did most of the warm up sets with a band around my knees.
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 3
315 x 4
225 x 3 (paused)
Barbell Lunges
15 x 5/leg
Single Leg Leg Presses
Random weights for 3 sets
Deadlift
135 x 5 >> Couldn't RDL at this gym, so did these.
225 x 3 >> As expected, I have no strength off the ground.
315 x 1
405 x 0
365 x 1
Prone Single Leg Leg Curls
3 sets of 6-10 reps/leg
Calf Complex
Man I hate lifting someone else's routine
Weird ab crunch machine thing
4 x 25 of idn wtf weight
It's not a bore, we all wish everyone on here succeeds wether in his sport or in life and it's good to see its finally paying off. Good luck with the job. Have you planned out how you would juggle between your work and lifting.
Friday - 10/21/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8 >> Going ever so slightly narrower on the grip. Still wide though.
135 x 5
185 x 3
225 x 1
255 x 1
235 x 3
235 x 2
235 x 2
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 5
Pull Ups
BW x 5 >> 2min rests.
+30lbs x 3
+60lbs x 1
+90lbs x 4
+90lbs x 2
+90lbs x 1
+90lbs x 1
+90lbs x 1
Incline DB Bench Press
85's x 4
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 12
Tuesday - 10/25/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8 >> Slight improvement. Still getting used to the narrower grip.
135 x 5
185 x 3
225 x 1
255 x 1
235 x 4
235 x 2
235 x 1
235 x 1
235 x 1
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 10
245 x 6 PR
245 x 5 PR
Incline DB Bench Press
85's x 4 >> 2min rest.
80's x 6 >> I should be stronger than this.
Pull Ups
BW x 5 >> 2min rests.
+30lbs x 3
+60lbs x 1
+90lbs x 5
+90lbs x 2
+90lbs x 1
+90lbs x 1
+90lbs x 1
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3 >> Have to find a new delt exercise. Maybe I'll try DB presses again.
50's x 15 PR
Thursday - 10/27/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10 >> Could have hit 4 but went easy.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 3
DB Lunges
90's x 6/leg PR
Seated Calf Raises
95 x 5
185 x 5
245 x 10
Romanian Deadlift
275 x 5 >> Ah man this was hard.
365 x 1
425 x 5
Standing Calf Raise Machine
555 x 8 PR
Negative Dragon Flags
10
Friday - 10/28/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
255 x 1
235 x 4
235 x 2
235 x 1
235 x 1
235 x 1
205 x 6
185 x 4
Pull Ups
BW x 5 >> 2min rests.
+30lbs x 3
+60lbs x 1
+90lbs x 4
+90lbs x 2
+90lbs x 1
+90lbs x 1
+90lbs x 1
+75lbs x 5
+50lbs x 5
Incline DB Bench Press
85's x 4 >> 2min rest.
80's x 6 >> Stuck here dammit.
Seated Cable Rows
205 x 5 >> 2min rests.
225 x 3
245 x 6
DB Lateral Raises
40's x 5 >> 60sec rests.
45's x 3
50's x 15
50's x 8 PR
Incline DB Rear Delt W Flyes
40's x 10
Machine Rear Delt Flyes
170 x 12 PR
deloitte has completely consumed my thoughts. i want that job so fucking badly. i've studied my ass off getting a 3.9 GPA so far, got 4 certifications, read about security on my own time, went on a bunch of interviews for jobs I didn't want just for interview experience, got a new suit for the interviews and always look crisp, attended all the information sessions and receptions to make connections, searched up common Big 4 interview questions and had answers/scenarios prepared in my head numerous days in advance, went to various career fairs, visited my schools career services office for interview advice and resume advice, met up with various recruiters for resume advice.... everything
should get an answer this coming week.
going to email deloitte's head recruiter and let her know i have a couple of other offers. that should speed up the process and play in my favor (higher chance of getting an offer + higher pay)
Monday - 10/31/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 1
255 x 1
235 x 3
Seated Cable Rows
205 x 5
225 x 3
245 x 12 PR
Incline DB Bench Press
85's x 3
Pull Ups
BW x 5 >> 2min rests.
+30lbs x 3
+60lbs x 1
+90lbs x 4
DB Lateral Raises
40's x 5
45's x 3
50's x 15
Quotegoing to email deloitte's head recruiter and let her know i have a couple of other offers. that should speed up the process and play in my favor (higher chance of getting an offer + higher pay)
that's an interesting move.. I did something similar in my previous job, had some legit offers and let them know.. so they hooked me up with a ridiculous raise. was fun. felt great at the time.. hah.
Wednesday - 11/02/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10 >> Could have hit 4 but went easy.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 1
DB Lunges
90's x 6/leg >> Better form than last time.
Seated Calf Raises
95 x 5 >> 45sec rests.
185 x 5
245 x 10
245 x 6 PR
245 x 5 PR
Romanian Deadlift
275 x 3
365 x 1
Standing Calf Raise Machine
555 x 10 PR >> 45sec rests.
555 x 8 PR
555 x 6 PR
Friday - 11/04/16
-= Workout Log =-
AM:
Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 1
255 x 1
225 x 5
Seated Cable Rows
205 x 5 >> How in the hell did I hit 12 reps of this last time?!
225 x 3
245 x 6
Incline DB Bench Press
80's x 8
Pull Ups
BW x 5 >> ROM has really improved on these!
+30lbs x 3
+60lbs x 1
+90lbs x 4
DB Lateral Raises
40's x 5
45's x 3
50's x 15
PM:
ATG Squat
135 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 3
DB Lunges
90's x 8/leg PR
Seated Calf Raises
95 x 5 >> 45sec rests.
185 x 5
235 x 12
235 x 8
235 x 8
Romanian Deadlift
275 x 3 >> PR is 8 reps. Sticking with this weight until I'm back to it.
365 x 1
425 x 6
Standing Calf Raise Machine
560 x 10 PR >> 45sec rests.
560 x 8 PR
560 x 6 PR
Monday - 11/07/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
Bench Press
45 x 20 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
265 x 1
235 x 2
235 x 2
225 x 2
Pull Ups
BW x 5 >> ROM increasing yet again.
+30lbs x 3 >> Opted for a drop set this time.
+60lbs x 1
+90lbs x 3
+45lbs x 3
BW x 4
Incline DB Bench Press
85's x 8 >> 2min rest.
85's x 5
Seated Cable Rows
205 x 5 >> Still baffled by how I managed to hit 12 reps a couple weeks ago wtf!
225 x 3
245 x 5
235 x 2
205 x 3
DB Lateral Raises
40's x 5
45's x 3
50's x 15
Tuesday - 11/09/16
-= Workout Log =-
AM:
ATG Squat Rested
Bench Press Rested
Romanian Deadlift Rested
PM:
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Adding a back up set now. Looking to increase to 10 reps, then add weight.
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 3
315 x 5
DB Lunges
90's x 8/leg PR
Seated Calf Raises
185 x 5 >> 45sec rests.
245 x 12 PR
245 x 5 PR
245 x 5 PR
Romanian Deadlift
275 x 5 >> Dropping to 405 on these. Form isn't solid.
365 x 1
425 x 6
Standing Calf Raise Machine
560 x 8 PR >> 45sec and 2min rests.
560 x 6 PR
560 x 5 PR
Negative Dragon Flags
5
Monday - 11/14/16
-= Workout Log =-
Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 5
Seated Cable Rows
205 x 5
225 x 3
245 x 6
Incline DB Bench Press
85's x 8
Pull Ups
BW x 5 >> Going to stick with 60lbs full ROM and work my way back to 90lbs.
+30lbs x 3
+60lbs x 5
DB Lateral Raises
40's x 5
45's x 3
50's x 15
Rear Delt Flyes
170 x 10
Tuesday - 11/15/16
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 3
315 x 6
DB Lunges
90's x 8/leg
Seated Calf Raises
185 x 5 >> 45sec rests.
255 x 10
255 x 6
255 x 5
Romanian Deadlift
275 x 5 >> May drop to 385. Form still isn't where I want it to be.
365 x 1
405 x 6
Standing Calf Raise Machine
565 x 10 PR >> 45sec and 2min rests.
565 x 6 PR
565 x 6 PR
Negative Dragon Flags
5 >> 60sec rests.
5
5
Thursday - 11/17/16
-= Workout Log =-
Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 5
Pull Ups
BW x 5
+30lbs x 3
+60lbs x 5
Incline DB Bench Press
85's x 10
Seated Cable Rows
205 x 5
225 x 3
245 x 6
DB Lateral Raises
40's x 5
45's x 3
50's x 15
Rear Delt Flyes
170 x 8
Friday - 11/18/16
-= Workout Log =-
ATG Squat
135 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
375 x 1
355 x 3
Seated Calf Raises
185 x 5
255 x 10
Romanian Deadlift
225 x 5 >> Now the form is where I want it to be. Feels great.
315 x 3
405 x 1
365 x 10 PR
Standing Calf Raise Machine
570 x 10 PR
Negative Dragon Flags
5
Monday - 11/21/16
-= Workout Log =-
Bench Press
45 x 20 >> Pretty sure I had 9 in me, which would have been a PR.
95 x 8
135 x 5
185 x 3
225 x 8
Seated Cable Rows
195 x 5
225 x 3
255 x 6 PR
Incline DB Bench Press
85's x 10
Pull Ups
BW x 5
+30lbs x 3
+60lbs x 6
DB Lateral Raises
40's x 5
45's x 3
50's x 15
Rear Delt Flyes
170 x 12
Tuesday - 11/22/16
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Had 355x4 in me, but saved it for the backup set instead.
185 x 5
225 x 3
275 x 1
335 x 1
375 x 1
355 x 3
315 x 7
DB Lunges
90's x 8/leg >> Form is better yet. May increase to 9 reps next week.
Seated Calf Raises
185 x 5 >> 45sec rests.
255 x 10
255 x 6 PR
255 x 5 PR
Romanian Deadlift
225 x 5
315 x 3
405 x 1
370 x 10 PR
Standing Calf Raise Machine
495 x 3 >> 45sec rests.
570 x 10
570 x 6 PR
570 x 5 PR
Negative Dragon Flags
5
Week 137QuoteMonday - 11/21/16
-= Workout Log =-
Bench Press
45 x 20 >> Pretty sure I had 9 in me, which would have been a PR.
95 x 5
135 x 5
185 x 3
225 x 8
Seated Cable Rows
195 x 5
225 x 3
255 x 6 PR
Incline DB Bench Press
85's x 10
Pull Ups
BW x 5
+30lbs x 3
+60lbs x 6
DB Lateral Raises
40's x 5
45's x 3
50's x 15
Rear Delt Flyes
170 x 12
Worked out at my gym's other location. Don't know what it is, but the equipment just felt better here. The weights didn't feel lighter, it's more that I sunk into the bench and felt very stable so I can push better. The grips on the pull up bars were better so I could pull better. Stuff like that. That's why I lifted more.
I wish this location was closer to my home!
---
On another note, I have finished all of my assignments for my MS degree ahead of time to let myself focuson on these two 5,000 word papers I have to write, IEEE style. Man I hate this shit. We got a new chair of the dept and he is teaching this "projects & internships" class which has nothing to do with internships at all. It's just paper writings and presentations. This guy wants to make the MS degree less hands on and more research based. WTF. The whole point of my uni's MS degree was to target it towards working professionals: it has weekend only classes, and the majority of the professors are in the industry, NOT phd's. So its more hands on work. Nobody in the industry is coming to this MS program to do research... they can go to NSA-accredited schools for that crap.
let me not even get into the fact that part of our grade is dependent on how "publishable" the papers are. the papers must talk about something *new* in the field, some type of advancement, and be worth something. and if it's really good, he'll help you edit it and put his name second on the paper and get you published.... yeah.... big red flag there..... all this fucker cares about is getting published. reminds me of those professors that assign their own textbooks as the required text.
/rant
Pretty good workout. Start my new job next week, and I'll be taking creatine and a lot of whey daily. I expect some decent squat gains soon.
Monday - 11/28/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 5
185 x 10
Seated Cable Rows
205 x 5 >> 2min rest.
225 x 3
245 x 5
200 x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 3
Pull Ups
BW x 5 >> 2min rest.
+30lbs x 3
+60lbs x 5
BW x 10
DB Lateral Raises
40's x 5 >> 2min rest.
45's x 3
50's x 15
50's x 8
Unilateral Incline DB Rows
65's x 5/arm
Incline DB Rear Delt W Flyes
40's x 8
Machine Rear Delt Flyes
170 x 10
Tuesday - 11/29/16
-= Workout Log =-
ATG Squat
135 x 10 >> Accidentally had unequal weight on the bar on the 380x1. Thought it was 375.
135 x 5 >> Could only manage one rep at 355. I was too achy.
185 x 5
225 x 3
275 x 1
335 x 1
380 x 1
355 x 1
Seated Calf Raises
185 x 5
255 x 8
Romanian Deadlift
225 x 5 >> Should def hit 10 by next week when I'm not sick.
315 x 3
405 x 1
375 x 8
Standing Calf Raise Machine
495 x 12
Negative Dragon Flags
8
Thursday - 12/02/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> I focused hard on bringing my scaps back and down. Stable!
135 x 5 >> Made the benching a little easier.
185 x 3
230 x 5
190 x 10
Pull Ups
BW x 5 >> 2min rest.
+30lbs x 3 >> Excellent form now.
+60lbs x 5
+5lbs x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 5
Seated Cable Rows
210 x 5 >> 2min rest.
230 x 3
250 x 3
205 x 10
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 15
50's x 0
45's x 8
Unilateral Incline DB Rows
65's x 8/arm PR
Incline DB Rear Delt W Flyes
40's x 8 >> I think I should drop to 30's and really focus on form. Activate the scaps and ext rots.
Machine Rear Delt Flyes
170 x 12
Saturday - 12/03/16
-= Workout Log =-
ATG Squat
135 x 10 >> Just too sleep deprived to do that back up set.
135 x 5
185 x 5
225 x 3
275 x 1
335 x 1
375 x 1
355 x 3
315 x 1
Seated Calf Raises
185 x 5 >> 45sec rests.
255 x 10
255 x 6
255 x 5
Romanian Deadlift
225 x 5
315 x 3
380 x 10 PR
Sunday - 12/04/16
-= Workout Log =-
Standing Calf Raise Machine
495 x 5
570 x 10
570 x 6 PR
570 x 5 PR
Negative Dragon Flags
8
Monday - 12/05/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> I hate benching at this gym. I feel like I'm not entirely stable on the bench.
135 x 5 >> My gym's other location has a wider, more solid bench. I always bench more there.
185 x 3
225 x 1
235 x 5
195 x 10
Seated Cable Rows
205 x 5 >> 2min rest.
225 x 3
255 x 5 PR
210 x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 5
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> ROM is crazy on these. Maybe only first 3 reps of +65lbs were to the very top though.
+65lbs x 5
+15lbs x 10
DB Lateral Raises
40's x 5 >> 2min rest.
45's x 3
50's x 16 PR
50's x 5
Unilateral Incline DB Rows
65's x 8/arm
Incline DB Rear Delt W Flyes
30's x 8 >> Feels much better doing these with 30's and really activating the scaps.
Machine Rear Delt Flyes
170 x 12 PR
Tuesday - 12/06/16
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Finally hit 4 reps! Moving up to 360lbs next.
185 x 5
225 x 3
275 x 1
335 x 1
375 x 1
355 x 4
315 x 8
DB Lunges
90's x 6/leg >> Haven't done these in a while so of course I dropped by 2 reps.
Seated Calf Raises
185 x 5 >> 45sec rests.
255 x 9
255 x 5
255 x 5
Romanian Deadlift
225 x 5 >> Should be able to hit 10 reps next time.
315 x 3
405 x 1
385 x 8
Standing Calf Raise Machine
495 x 3 >> 45sec rests.
570 x 10
570 x 6
570 x 6 PR
Negative Dragon Flags
5 >> Abs still very sore from Sunday so I cut it to 5.
Thursday - 12/08/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> Wish I got 4 reps dammit!
135 x 5 >> I think my 10 rep PR is 210lbs but I'm not sure. It was easy today.
185 x 3
225 x 1
240 x 3
200 x 10
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> Got only 3 reps with the ROM I wanted on the heavy set.
+65lbs x 5
+15lbs x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Seated Cable Rows
205 x 5 >> 2min rest.
225 x 3 >> Could have hit 6 and 12 it felt like.
250 x 5
210 x 10
Saturday - 12/10/16
-= Workout Log =-
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 16
50's x 6
ATG Squat
135 x 10 >> The 385x1 was actually not too hard!
135 x 5 >> It feels so good to finally make gains in the squat.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
360 x 3
Romanian Deadlift
225 x 5
315 x 2
385 x 10 PR
Week 140QuoteSaturday - 12/10/16
-= Workout Log =-
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 16
50's x 6
ATG Squat
135 x 10 >> The 385x1 was actually not too hard!
135 x 5 >> It feels so good to finally make gains in the squat.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
360 x 3
Romanian Deadlift
225 x 5
315 x 2
385 x 10 PR
Ran out of time, that's all I could do. Feels amazing to go hard for one set on a few lifts and then that's it. I mean the physical feeling of how I feel afterward is great.
Damn how can you do 50's on the lateral raises for 16 reps I struggle with the 30's for sets of 12 yet besides that we have.pretty similar upperbody strength levels..just curious because I always thought that my shoulders are strong.
Monday - 12/12/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> I might have hit 5 reps, can't remember. And that might be a bench PR, at my gym at least.
135 x 5 >> Either 205x10 or 210x10 is my PR. Can't remember right now. Too lazy to dig in my log.
185 x 3
225 x 1
240 x 4
205 x 10
Seated Cable Rows
210 x 5 >> 2min rest.
225 x 3 >> I've hit about 230x10 before, but not after a heavy set! So that's a PR.
255 x 5 PR
215 x 10 PR
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> Got only 3 reps with the ROM I wanted on the heavy set (again).
+65lbs x 5
+20lbs x 8
DB Lateral Raises
40's x 5
45's x 3
50's x 16
50's x 5
Unilateral Chest Supported DB Rows
65's x 8/arm
Incline Rear Delt W Flyes
30's x 12
Machine Rear Delt Flyes
170 x 12 >> Going to drop set these from now on.
120 x 8
all other things being equal, more weight is better. i remember some of the trainers from lyle's mean forum talking years ago about how adhering to strict press is dumb, even for mass gain, because with push press you can use more weight. much harder to cheat on the eccentric.
all other things being equal, more weight is better. i remember some of the trainers from lyle's mean forum talking years ago about how adhering to strict press is dumb, even for mass gain, because with push press you can use more weight. much harder to cheat on the eccentric.
Tuesday - 12/13/16
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Hopefully I can get 9-10 reps on back up set on Friday.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
360 x 3
315 x 8
DB Lunges
90's x 8/leg >> Tied my PR.
Seated Calf Raises
185 x 5 >> 45sec rests.
255 x 9
255 x 6
255 x 5
Romanian Deadlift
225 x 5 >> Thinking I should do a heavy set before these, like 435x1.
315 x 2
390 x 8
Standing Calf Raise Machine
495 x 3 >> 45sec rests.
570 x 10
570 x 7 PR
570 x 6 PR
Negative Dragon Flags
5 >> 60sec rest.
5
Thursday - 12/16/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
240 x 4
215 x 8
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> Got only 4 reps with the ROM I wanted on the heavy set.
+65lbs x 5
+20lbs x 8
Incline DB Bench Press
80's x 11 >> 2min rest.
80's x 4 >> Finally hit 11 reps here.
Seated Cable Rows
215 x 5 >> 2min rest.
235 x 3
255 x 6 PR
215 x 11 PR
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 16
50's x 5
Unilateral Chest Supported DB Rows
65's x 8/arm
Incline Rear Delt W Flyes
30's x 12
Machine Rear Delt Flyes
170 x 12
120 x 8
Friday - 12/16/16
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Hit 10 reps! Moving up to 320lbs next.
185 x 5 >> Should be able to hit 360x4 in 3 workouts max.
225 x 3
285 x 1
345 x 1
385 x 1
360 x 3
315 x 10
DB Lunges
90's x 8/leg >> Sloppy form this tmie.
Seated Calf Raises
185 x 5 >> 45sec rests.
255 x 8
235 x 10
235 x 8
Romanian Deadlift
225 x 5
315 x 2
405 x 1
390 x 10 PR
Saturday - 12/17/16
-= Workout Log =-
Standing Calf Raise Machine
495 x 3 >> 45sec rests.
570 x 10
570 x 8 PR
570 x 6 PR
Negative Dragon Flags
5 >> 60sec rest.
5
Monday - 12/19/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> Both of these are PRs. But I did them at my friend's gym, where I always lift more.
135 x 5 >> 225x10 is pretty sick! Can't believe I'm able to do that now!
185 x 3
225 x 1
240 x 6
225 x 10
Seated Cable Rows
215 x 5 >> 2min rest.
235 x 3
250 x 6
225 x 10
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> Got only 3 reps with the ROM I wanted on the heavy set.
+65lbs x 5
BW x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 16
50's x 6
:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
Finished my master's degree
:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
I had my last classes on sat and sun. submitted my final assignment last night.
then i went thru to check to see if any new grades came in... got an A in 2 of my classes this semester. waiting to hear from my 3rd class.
Went through some of my assignments because some grades came in, and i was curious to see what i got. Then i looked at the assignments i submitted, 2 powerpoints, and got very sad that it's all over. I really appreciated how this particular professor made us do a lot of presentations, and they were on topics that there were no "real" answers on, at all. He got us to realize that cybersecurity is a constantly evolving field, and that we have to be on the forefront. this means a lot of us are just making it up as we go along. i also really appreciated the simulations we did in class, under pressure. playing out scenarios. it gave us a real slap in the face about how wrong some things can go, and especially if you're not prepared. wonderful professor. he was making probably 200k a year at his fulltime job, yet comes to my uni to teach. clearly he likes doing it, and it certainly has had a very positive effect on us.
then i thought about my other professors and man, so many of them were just great. i would love to come back as a TA and eventually teach a class in this degree. that is definitely one of my goals.
All in all, this year I've been quite successful. started off at a job i really wanted to leave, making shit money. And then:
- started off at a job i really wanted to leave, making shit money
- got my network+
- got my security+
- got my ITIL-F
- had a nice period of unemployment where i got to enjoy life again and escape the 9-6 grind
- passed the CISSP exam
- learned excellent interview skills - this i am sure will help me in life
- got my driver's license
- got 4 job offers. one i'm working at now, and i'm leaving it for deloitte. deloitte is virtually doubling the salary of my property management job
- got my master's in cybersecurity with a 3.96GPA
I laid in bed and teared up a bit. I'm really going to miss going to class and even doing the assignments. My class was the shit too. Diverse, great group of classmates. We were a cohort, which meant we took all 10 classes together (well i had the 1st one waved). Sometimes we had some other people in our class, and at one point we had the choice of an elective so some of us split for just one class. We'll be meeting up for drinks next month at some point.
i'm going to miss this year. my ultimate goal was to get a well paying cybersec job, and i got just that. but forget about the goal... i think i enjoyed the journey more than i'll ever enjoy this goal. i'm very sad that my degree is over.
Thursday - 12/22/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> Holy shit, finally a real bench PR! It's been so long!
135 x 5 >> No clue why the backup set was so hard lol.
185 x 3
225 x 1
245 x 5 PR
215 x 6
Seated Cable Rows
205 x 5 >> 2min rest.
225 x 3
250 x 6
225 x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> 4 reps with good ROM this time.
+65lbs x 5
+15lbs x 9
Friday - 12/23/16
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Wasn't even that bad! Moving up to 365lbs next workout.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
360 x 4
Romanian Deadlift
225 x 5
315 x 2
395 x 10 PR
Negative Dragon Flags
5
Monday - 12/26/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> I may be able to hit 245x6 next week based on how this felt!
135 x 5
185 x 3
225 x 1
245 x 5
215 x 8 PR
Seated Cable Rows
205 x 5 >> 2min rest.
225 x 3
255 x 6
225 x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> Hit all 5 reps with full ROM!
+65lbs x 5
DB Lateral Raises
40's x 5 >> These got even easier.
45's x 3
50's x 16
skipped lower body yesterday. utterly exhausted from not enough sleep. barely got out of bed after i came home from work. i have to be more disciplined with my sleep
:(
Thursday - 12/30/16
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> Whatttttt.
135 x 5
185 x 3
225 x 1
245 x 6 PR
215 x 5
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3 >> Only 3 rep with full ROM dammit
Incline DB Bench Press
80's x 10 >> This was really hard for some reason.
Seated Cable Rows
205 x 5
220 x 3
240 x 1
260 x 4 PR
Monday - 01/03/17
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
250 x 4 PR
215 x 8 PR
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3
+65lbs x 4
BW x 8
Incline DB Bench Press
80's x 9 >> 2min rest.
80's x 3
Seated Cable Rows
200 x 5 >> 2min rest.
220 x 3
240 x 1
260 x 5 PR
220 x 5
Tuesday - 01/04/17
-= Workout Log =-
ATG Squat
135 x 10 >> Did not expect to hit 3 reps with 365. Haven't squatting in like 10 days.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
365 x 3
Seated Calf Raises
185 x 5
255 x 8
Romanian Deadlift
275 x 5 >> I would have expected my low rep squats to drop, not my high rep deads!
365 x 1
400 x 5
Standing Calf Raise Machine
570 x 8
Negative Dragon Flags
5
Thursday - 01/06/17
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> Wow the 275 wasn't even that bad! Max might even be 285...
135 x 5 >> Backup set was damn hard!
185 x 3
225 x 1
275 x 1 PR
250 x 5 PR
215 x 4
Seated Cable Rows
200 x 5 >> 2min rest.
220 x 3
240 x 1
260 x 5
220 x 10 PR
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Pull Ups
BW x 5 >> 2min rest.
+35bs x 3
+65lbs x 4
+20lbs x 8
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 12
50's x 3
Chest Supported DB Rows
65's x 6/arm
Incline DB Rear Delt W Flyes
35's x 10
Machine Rear Delt Flyes
170 x 8
120 x 12
250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. :trolldance:
Congrats on the PR's tough... that 3 plate bench isn't too far away.
250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. :trolldance:
Congrats on the PR's tough... that 3 plate bench isn't too far away.
250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. :trolldance:
Congrats on the PR's tough... that 3 plate bench isn't too far away.
Yea and I even rested 2min after the 250x5 :ninja:
Friday - 01/09/17
-= Workout Log =-
ATG Squat
135 x 10 >> Did not expect to hit 3 reps with 365. Haven't squatting in like 10 days.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
365 x 3
DB Step Ups
65's x 6/leg >> Got sick of lunges and don't always have room to do them.
Seated Calf Raises
185 x 5 >> 60sec rests.
255 x 10
255 x 6
255 x 5
Romanian Deadlift
275 x 5
365 x 1
405 x 6
Standing Calf Raise Machine
570 x 10 >> 60sec rests.
570 x 6
570 x 5
Negative Dragon Flags
5 >> 60sec rest.
5
250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. :trolldance:
Congrats on the PR's tough... that 3 plate bench isn't too far away.250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. :trolldance:
Congrats on the PR's tough... that 3 plate bench isn't too far away.
Yea and I even rested 2min after the 250x5 :ninja:
lol! :d
seems to happen easier with upper body push based exercises IMHO .. they can create some significant mental drain.
Monday - 01/10/17
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> ExRx puts my max at 290. What...
135 x 5 >> ExRx estimates my max at 294!
185 x 3
225 x 2
275 x 1
250 x 6 PR
215 x 4
Seated Cable Rows
200 x 5 >> 2min rest.
220 x 3
240 x 1
260 x 6 PR
260 x 10 PR
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Pull Ups
BW x 5 >> 2min rest.
+35lbs x 3
+65lbs x 4
+20lbs x 8
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 16
50's x 3
Chest Supported DB Rows
65's x 8/arm
Incline DB Rear Delt Flyes
30's x 10
Machine Rear Delt Flyes
170 x 12
Tuesday - 01/10/17
-= Workout Log =-
ATG Squat
135 x 10 >> Yay I can move up to 370 now.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
365 x 4
Seated Calf Raises
185 x 5 >> 60sec rests.
255 x 10
255 x 6
255 x 5
Romanian Deadlift
275 x 5
315 x 2
365 x 1
405 x 8
Standing Calf Raise Machine
570 x 10 >> 60sec rests.
570 x 8
570 x 6
Negative Dragon Flags
5 >> 60sec rest.
5
Thursday - 01/13/17
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> I wonder how much I would bench at other gyms where I'm usually stronger...
135 x 5
185 x 3
225 x 2
275 x 1
255 x 4 PR
215 x 8 PR
Pull Ups
BW x 5 >> 2min rest.
+35lbs x 3 >> Only 3 with full ROM dammit.
+65lbs x 4
+20lbs x 8
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 8
Seated Cable Rows
200 x 5
220 x 3
240 x 1
265 x 3 PR
220 x 12 PR
207.8lbs today after my morning piss.
yep, time to count calories starting monday.
Friday - 01/13/17
-= Workout Log =-
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 16
50's x 3
ATG Squat
135 x 10 >> Pretty tough.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 3
Seated Calf Raises
185 x 5 >> 60sec rests.
255 x 10
255 x 6
255 x 5
Romanian Deadlift
275 x 5
315 x 2
365 x 1
405 x 10 PR
Standing Calf Raise Machine
570 x 10 >> 60sec rests.
570 x 8
570 x 6
Negative Dragon Flags
5 >> 60sec rest.
5
Monday - 01/16/17
-= Workout Log =-
Bench Press
45 x 20
95 x 8 >> Thought I loaded up 255, but realized it was 245 mid set.
135 x 5 >> ExRx estimates my max at 294!
185 x 3
225 x 2
275 x 1
245 x 7 PR
Seated Cable Rows
200 x 5
220 x 3
240 x 1
260 x 5
Incline DB Bench Press
80's x 12
Pull Ups
BW x 5
+35lbs x 3
+65lbs x 4
Friday - 01/20/17
-= Workout Log =-
Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 2
255 x 4
Pull Ups
BW x 5
+35lbs x 3 >> Hit all 5 reps with full ROM.
+65lbs x 5
Incline DB Bench Press
80's x 10
Seated Cable Rows
200 x 5
220 x 3
240 x 1
265 x 5 PR
DB Lateral Raises
35's x 5
40's x 5
45's x 3
50's x 12
Monday - 01/23/17
-= Workout Log =-
Bench Press
45 x 20
95 x 8 >> The 275x1 was a lot easier than I anticipated.
135 x 5 >> The bench gains just won't stop!
185 x 3
225 x 2
275 x 1
255 x 5 PR
Seated Cable Rows
200 x 5
220 x 3
240 x 1
265 x 5
Incline DB Bench Press
80's x 6 >> Cut it to 6 since this was a little painful for me. Too achy.
Pull Ups
BW x 5
+35lbs x 3 >> Hit all 5 reps with full ROM, again!
+65lbs x 5
Wednesday - 02/01/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
2 cups whole milk +300
2 scoops whey +250
Total in +550
BMR -2,000
Walked 4 miles -400
Thermic Effect of Food -200
Total out -2,600
Balance -2,050
Monday - 02/13/17
207lbs
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
2 cups whole milk +300
2 scoops whey +200
Total in +500
BMR -2,000
Walked 2 miles -200
Worked Out -200
Thermic Effect of Food -200
Total out -2,600
Balance -2,100
c1 c2 c3 poop
hi yo sup hey!!
Tuesday - 02/21/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Large banana +200
Chicken salad +700
Gjell +300
Cheeseburger +500
Fish oil +200
Honey +50
Huge orange +100
Total in +2,050
BMR -2,000
Walked 3 miles -300
Worked Out -200
Thermic Effect of Food -200
Total out -2,700
Balance -650
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> Not sure what happened on the 255x2 lol.
135 x 5
185 x 3
225 x 2
275 x 1
255 x 2
215 x 8 PR
Pull Ups
BW x 5 >> 2min rest.
+30lbs x 3
+60lbs x 5
+25lbs x 5
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Seated Cable Rows
200 x 5 >> 2min rest.
220 x 3
240 x 1
265 x 5
230 x 8
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 12
50's x 5
Bent Over DB Rear Delt L Flyes
30's x 12
Bent Over DB Rear Delt Flyes
25's x 5
Wednesday - 02/22/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Chicken shawarma platter +1,200
Chicken something +700
Fish oil +100
Honey +100
Total in +2,100
BMR -2,000
Walked 3 miles -300
Worked Out -200
Thermic Effect of Food -200
Total out -2,700
Balance -600
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Da heck I can only do 370x1 and not x3 now...
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 1
315 x 5
DB Walking Lunges
80's x 5
Seated Calf Raises
185 x 5 >> 60sec rests.
255 x 8
255 x 6
255 x 5
Romanian Deadlift
275 x 5 >> PR is 410x8.
315 x 2
365 x 1
410 x 5
Thursday - 02/23/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Chicken kebab platter +1,200
Aaryan +250
Omelette +550
1 cup whole milk +150
Fish oil +100
Honey +100
Total in +2,350
BMR -2,000
Walked 5 miles -500
Worked Out -100
Thermic Effect of Food -200
Total out -2,900
Balance -550
-= Workout Log =-
Standing Calf Raise Machine
495 x 5 >> 45sec rests.
570 x 10
570 x 6
570 x 5
Dragon Flags
5 >> 60sec rest.
5
Friday - 02/24/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Chicken & salad +750
Aaryan +250
Beef pizza slice +350
French fries +200
Fish oil +100
Honey +100
Total in +1,750
BMR -2,000
Walked 5 miles -500
Worked Out -200
Thermic Effect of Food -200
Total out -3,000
Balance -1,250
-= Workout Log =-
Monday - 02/27/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Chicken cheese steak +800
1 bottle aayran +250
1 slice pizza +300
Juice +100
Honey +50
Burrata salad +600
Chicken with salad +500
Total in +2,600
BMR -2,000
Walked 4 miles -400
Worked Out -200
Thermic Effect of Food -200
Total out -2,800
Balance -200
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 2
275 x 1
255 x 3
215 x 8 PR
Pull Ups
BW x 5 >> 2min rest.
+30lbs x 3 >> 4 reps with full ROM
+60lbs x 5
BW x 10
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Seated Cable Rows
200 x 5 >> 2min rest.
220 x 3
240 x 1
270 x 3
230 x 10 PR
Tuesday - 02/28/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Protein shake +550
Chicken shawarma platter +800
Honey +50
Baklava +600
Chicken breast +250
Total in +2,250
BMR -2,000
Walked 4 miles -400
Worked Out -200
Thermic Effect of Food -200
Total out -2,800
Balance -550
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Increased by 1 rep on backup set.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 1
315 x 6
DB Walking Lunges
80's x 6 >> Went up by 1 rep.
Romanian Deadlift
275 x 5 >> Went up by 1 rep.
315 x 2
365 x 1
410 x 6
DB Lateral Raises
40's x 5 >> 60sec rest.
45's x 3
50's x 12
50's x 6
Bent Over Rear Delt W Flyes
30's x 12
Bent Over Rear Delt Flyes
20's x 8
Since it’s usually impractical to sit and figure out the individual TEFs for each nutrient, the normal estimate used is 10% of total caloric intake. So if you consume 3000 calories per day of a relatively ‘normal’ mixed diet, you can assume that your TEF is about 300 calories per day or so. You also generally find that, with the exception of extreme diets (such as all protein), shuffling macronutrients has a pretty minimal overall impact on metabolic rate via TEF.
Wednesday - 03/01/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Chicken parm hero +800
Baklava +300
Chicken korma +800
Rose lassi +250
Rasmalai +100
Mochi ice cream +500
Total in +2,750
BMR -2,000
Walked 4 miles -400
Worked Out -200
Thermic Effect of Food -200
Total out -2,800
Balance -50
-= Workout Log =-
Seated Calf Raises
185 x 5 >> 60sec rest.
255 x 6
205 x 12
Standing Calf Raises
495 x 5 >> 60sec rest.
570 x 8
495 x 12
Negative Dragon Flags
5 >> 60sec rest.
5
Thursday - 03/02/17
-= Calorie Log =-
FOOD / ACTIVITY CALORIES
Chicken burger +600
1 slice of pizza +300
1 laziza +150
2 garlic knots +200
Fish oil +100
Honey +50
Chicken breast thing +500
Otmeal +350
Chocolate +100
Total in +2,350
BMR -2,000
Walked 4 miles -400
Worked Out -200
Thermic Effect of Food -200
Total out -2,800
Balance -450
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 2
275 x 1
255 x 3
215 x 8
Seated Cable Rows
200 x 5 >> 2min rest.
220 x 3
240 x 1
270 x 3
240 x 6 PR
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Pull Ups
BW x 5 >> 2min rest.
+30lbs x 3 >> 3 reps with full ROM
+60lbs x 4
BW x 7
Monday - 03/06/17
-= Workout Log =-
Bench Press
45 x 20 >> 2min rest.
95 x 8 >> This felt very light, but I rested way too long between warm ups.
135 x 5 >> I was not stable during the worksets as a result.
185 x 3
225 x 2
255 x 3
215 x 8
Pull Ups
BW x 5 >> 2min rest.
+30lbs x 3 >> 4 reps with full ROM
+60lbs x 5
BW x 8
Incline DB Bench Press
80's x 10 >> 2min rest.
80's x 6
Seated Cable Rows
200 x 5 >> 2min rest.
220 x 3
240 x 1
270 x 3
240 x 6
Wednesday - 03/10/17
-= Workout Log =-
ATG Squat
135 x 10 >> 3min rest.
135 x 5 >> Increased by 1 rep on backup set.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 2
DB Walking Lunges
80's x 6
Back Extensions
BW x 5
45 x 10
Seated Calf Raises
can't remember
Dragon Flags
5 >> 60sec rest.
5
Vacation's almost over. Got some seriously beautiful photos to show you guys. Still lifting, but not taking it as serious. Just enjoying life. Im dying to move out of USA.
Later ill post a few beautiful pics i took from my phone. I plan on making a dropbox album of everything eventually, which ill post as well.
Here's a few for now:
(https://s2.postimg.org/ijh1sv515/IMG_3351.jpg)
(https://s2.postimg.org/ft7pvo8c9/IMG_8112.jpg)
(https://s2.postimg.org/slvtvljy1/IMG_8115.jpg)
I miss Dreyth!!!
Hope you're doing well and update us on your progress / career soon.
I miss Dreyth!!!
Hope you're doing well and update us on your progress / career soon.
Still around
I dont take weights as seriously anymore. Lately my body has somehow been letting go and ive been stalling. Knees are still kinda messed up from that injury a few years ago. Squatting 275x5 now. Would like to just get to 315x5 and maintain that at least. Hit like a 455x6 RDL or something like that a year ago, and then i stalled and regressed again :/ story of my life
My legs are way smaller than before even if my upper body isnt. I noticed my face is fatter! I guess the big muscular legs lowered my bf% to the point where it even had an effect on my face! I hate having a soft face, and i justttt came across a pic of how ripped i used to be a few years ago and now inwant that back. I actually just came to this site now to see what my numbers were in march 2015 because i had a decent body then and chiseled face. And by chance you guys left me a comment here haha
Lifes been good. Never better actually. Praying 5x/day now in fact. No more partying, much more respect for my parents, never ever have anxiety or depression anymore, my irritability is gone, patience is through the roof, i dont care at all who’s ahead of me in the corporate world at all i just care about myself. I cant believe what a difference *actually practicing* my religion has made on me. Wish i started sooner. I had no clue what i was missing out on. Such tranquility in my heart. Still working for deloitte cyber security consulting. Stilll trying to make moving to Macedonia a reality. Really want a wife. And to be extra ripped again (by my standards - i still look great compared to the average population)
It's harder to take gym/sport seriously when you're working full time but I'm really happy that you got your dream job doing cyber security at deloitte after all those years studying!
I'm pretty much in the same boat body and strength wise. I was at my leanest when I was doing a factory job before I started working professionally 5 years ago. I made some good strength gains (PR bench & squat) at the beginning of the year before I had an injury plagued rugby league season, which shattered my training and motivation. You've been at that state before so if you get your motivation back and can be willing to diet you'll get your leanness back.
Awesome that you're in a great state mentally. Thanks for the update. It was weird how you started thinking of your training at around the same time I posted in your journal- telepathic communication haha.Yeah i noticed that as well lol. I felt a little ESP there...
I miss Dreyth!!!
Hope you're doing well and update us on your progress / career soon.
Still around
I dont take weights as seriously anymore. Lately my body has somehow been letting go and ive been stalling. Knees are still kinda messed up from that injury a few years ago. Squatting 275x5 now. Would like to just get to 315x5 and maintain that at least. Hit like a 455x6 RDL or something like that a year ago, and then i stalled and regressed again :/ story of my life
My legs are way smaller than before even if my upper body isnt. I noticed my face is fatter! I guess the big muscular legs lowered my bf% to the point where it even had an effect on my face! I hate having a soft face, and i justttt came across a pic of how ripped i used to be a few years ago and now inwant that back. I actually just came to this site now to see what my numbers were in march 2015 because i had a decent body then and chiseled face. And by chance you guys left me a comment here haha
Lifes been good. Never better actually. Praying 5x/day now in fact. No more partying, much more respect for my parents, never ever have anxiety or depression anymore, my irritability is gone, patience is through the roof, i dont care at all who’s ahead of me in the corporate world at all i just care about myself. I cant believe what a difference *actually practicing* my religion has made on me. Wish i started sooner. I had no clue what i was missing out on. Such tranquility in my heart. Still working for deloitte cyber security consulting. Stilll trying to make moving to Macedonia a reality. Really want a wife. And to be extra ripped again (by my standards - i still look great compared to the average population)
Monday - 11/05/18
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
4 scoops protein +480 96g
3 cups milk +450 24g
6 deglet noor dates +150 0g
5 huge medjool dates +350 0g
Some feta cheese +200 10g
4 eggs +350 24g
1 cup greek yogurt +250 22g
1 tablespoon honey +75 0g
Piece of bread +150 0g
Total in +2,455 154g
BMR -1,800
Walked 6 miles -600
Worked Out -300
Thermic Effect of Food -200
Total out -2,800
Balance -245
-= Workout Log =-
Low Incline DB Bench Press
50's x 10
60's x 5
70's x 3
80's x 1
90's x 5 >> 3min rest.
90's x 3 >> 3min rest.
75's x 8 >> 60sec rest.
75's x 6 >> 60sec rest.
75's x 5
Pull ups
BW x 5
+35lbs x 3
+60lbs x 5 >> 3min rest.
+60lbs x 5 >> 3min rest.
BW x 8 >> 60sec rest.
BW x 7 >> 90sec rest.
BW x 6
DB Lateral Raises
35's x 8
45's x 3
50's x 12 >> 60sec rest.
50's x 8 >> 2min rest.
45's x 15
Seated Cable Rows
200 x 5
220 x 3
240 x 6 >> 3min rest.
240 x 5 >> 60sec rest.
200 x 10 >> 60sec rest.
200 x 6 >> 60sec rest.
200 x 5
DB W Rear Delt Flyes
25'x 15 >> 60sec rest.
25's x 12 >> 60sec rest.
DB Rear Delt Flyes
25'x 15 >> 60sec rest.
25's x 12
Lateral Raises
45's x 12
Tuesday - 11/06/18
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
3 scoops protein +360 72g
0 cups milk +000
5 cups greek yogurt +1,150 110g
half a bottle of honey +720
1 tblsp blueberry jam +50
1 cup ice cream +200 3g
coffee and buscuits +300
grapes +100
3 fun size twix bars +240 3g
tea +100
3 tblsp peanut butter +300 16g
Total in +3,470 204g
BMR -1,800
Walked 4 miles -400
Worked Out -300
Thermic Effect of Food -300
Total out -2,800
Balance +670
-= Workout Log =-
Squat
135 x 8
135 x 5
185 x 3
225 x 1
275 x 5 >> 3min rest.
275 x 4 >> 3min rest.
275 x 3
Barbell Shrugs
275 x 5
315 x 12
315 x 8 >> 60sec rest.
275 x 12 >> 60sec rest.
275 x 8 >> 60sec rest.
275 x 8 >> 60sec rest.
Prone Leg Curls
90 x 5
125 x 12 >> 2min rest.
125 x 8
Back Extensions
+65lbs x 15
Leg Press Machine Calf Raises
315 x 5
495 x 15
495 x 15 >> 60sec rest.
495 x 12 >> 60sec rest.
495 x 12 >> 60sec rest.
495 x 10 >> 60sec rest.
Cable Ab Pulldowns
95 x 5
125 x 12 >> 90sec rest.
125 x 8 >> 90sec rest.
115 x 8
Hanging Leg Raises
10 >> 90sec rest.
6
Hey, nice ##'s! I want my pullup strength to be around yours at the end of my strength cycle, are those dead hang? Definitely think those higher intensity weighted pullup 3's and 5's are great, any more assistance you do for them? Notice you did your rows and pullups on the same day, i usually split mine up on different days but tried your scheme today. Worked decent but since i'm supersetting stuff the rest intervals didn't really work out.
Table is perfectly lined up here too, Windows 10 + firefox FWIW.
Getting enough protein in a normal grown up daily life is the biggest pain in the ass IMHO. One solution is cook massively when you find the time and frost it, microwave the portions you need when you need them. Other is find the junk foods stores/dishes that suit you well and are the least... damaging. Final solution, always have easy/fast sources in your house, to complement the normal lunch/dinner when needed. Boiled eggs (in 12s), peanuts, 1kg low fat yogurt pack, low fat chocolate milk, tuna cans, whole grain rusks. I guess you know already but sometimes its useful to share our... secret weapons haha!
:lololol:
Wednesday - 11/07/18
185.6lbs - Morning post-pee
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
1 scoop creatine
3 scoops protein +360 72g
2 cups milk +300 16g
1 cup ice cream +200 6g
1 fun size twix bars +80 1g
3 mini size twix bars +240 2g
3 cups of kheer ???
Total in +??? 97g
BMR -1,800
Walked 1.5 miles -150
Thermic Effect of Food -200
Total out -2,150
Balance ???
Thursday - 11/09/18
185.6lbs - morning post pee but gotta poop. sweats and t shirt
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
10g creatine
3 scoops protein +360 72g
2 cups milk +315 8g
1 tblsp honey +60
3 deglet noor dates +60
Lots of greek yogurt +650 70g
8 Kebabs +540 48g
Half a fat pleskavica +400 45g
2 cups drinkable yogurt +300 16g
Sour cream +100
Ajvar +150
Pita bread +300
8 mantija +500 25g
1 tres leches +300
2 baklavas +500
Shopska salad +150
Total in +4,685 284g
BMR -1,800
Walked 2 miles -200
Worked Out -400
Thermic Effect of Food -400
Total out -2,800
Balance +1,885
-= Workout Log =-
Low Incline DB Bench Press
50's x 10 >> Improved by 1 rep on my two heavy sets. Lowered the rest time to 60sec after the second heavy set. Makes it really tough.
60's x 5
70's x 3
80's x 1
90's x 6 >> 3min rest.
90's x 4 >> 60sec rest.
75's x 8 >> 60sec rest.
75's x 4 >> 60sec rest.
75's x 4
Seated Cable Rows
200 x 5
220 x 3
240 x 8 >> 3min rest.
240 x 6 >> 60sec rest.
200 x 12 >> 60sec rest.
200 x 8 >> 60sec rest.
200 x 8
DB Lateral Raises
35's x 5
35's x 5
40's x 3
45's x 1
50's x 12 >> 60sec rest.
50's x 8 >> 60sec rest.
45's x 8
Pull ups
BW x 5
+35lbs x 2
+60lbs x 6 >>3min rest.
+60lbs x 5 >> 60sec rest.
BW x 8 >> 60sec rest.
BW x 5 >> 60sec rest.
BW x 5 >> 60sec rest.
DB W Rear Delt Flyes
30'x 12 >> 60sec rest.
30's x 8 >> 60sec rest.
DB Rear Delt Flyes
30'x 8 >> 60sec rest.
22.5's x 8 >> 60sec rest.
Lateral Raises
40's x 15
Ate a bunch of food that I don't even know how to count the calories for. There's a ton of estimates in there. I found a realllllly tasty balkan cuisine spot and I just had to go. I had the best pleskavica of my life, couldn't believe it. Better than even any I've had back home overseas. Couldn't stop eating lol. I ate about 1.2k calories more than I should have. I guess the next 2 bulk days I'll break even instead of being at +500 and that should balance it out. Cut days remain -500 as usual.
Friday - 11/09/18
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
5g creatine
3 scoops protein +360 72g
1 cup milk +150 16g
4 cups nf greek yogurt +500 92g
7 tblsp honey +450
Chocolate +150
3 deglet noor dates +60
Total in +1,670 180g
BMR -1,800
Walked 2 miles -200
Thermic Effect of Food -200
Total out -2,200
Balance -530
Saturday - 11/10/18
-= Workout Log =-
RDLs
135 x 8
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 7 >> 3min rest.
365 x 5 >> 3min rest.
365 x 4
Barbell Shrugs
275 x 5
315 x 13
315 x 10 >> 60sec rest.
275 x 12 >> 60sec rest.
275 x 10 >> 60sec rest.
275 x 8 >> 60sec rest.
DB Step ups
50's x 8/leg
Seated Calf Raises
185 x 5
205 x 8 >> 60sec rest.
185 x 12 >> 60sec rest.
185 x 10
Standing Calf Raise Machine
495 x 15 >> 60sec rest.
495 x 8 >> 60sec rest.
495 x 8 >> 60sec rest.
Cable Ab Pulldowns
95 x 5
138 x 8 >> 60sec rest.
125 x 8 >> 60sec rest.
115 x 10 >> 60sec rest.
Hanging Leg Raises
8 >> 60sec rest.
6
Tueday - 11/13/18
191.4lbs - Morning fasted after peeing.
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
5g creatine
3 scoops protein +360 72g
1 cup milk +150 8g
18 deglet noor dates +400
4 cookies +280
Protein bar +150 10g
Protein bar +230 20g
4 cups greek yogurt +880 88g
A ton of honey +600
Total in +3,050 198g
BMR -1,800
Walked 2 miles -200
Worked out -300
Thermic Effect of Food -300
Total out -2,600
Balance +450
-= Workout Log =-
Low Incline DB Bench Press
50's x 10
60's x 5
70's x 3
80's x 1
90's x 7 >> 3min rest.
90's x 5 >> 90sec rest.
70's x 10 >> 60sec rest.
70's x 4 >> 60sec rest.
70's x 4
Pull ups
BW x 5
+35lbs x 2
+60lbs x 5 >>3min rest.
+60lbs x 4 >> 60sec rest.
BW x 10 >> 60sec rest.
BW x 5 >> 60sec rest.
BW x 5 >> 60sec rest.
DB Lateral Raises
35's x 5
35's x 5
40's x 3
45's x 1
50's x 12 >> 60sec rest.
50's x 8 >> 60sec rest.
45's x 8
Seated Cable Rows
200 x 5
220 x 3
240 x 6 >> 3min rest.
240 x 5 >> 60sec rest.
200 x 10 >> 60sec rest.
200 x 6 >> 60sec rest.
200 x 5
DB W Rear Delt Flyes
30'x 8 >> 60sec rest.
30's x 8 >> 60sec rest.
DB Rear Delt Flyes
30'x 8 >> 60sec rest.
22.5's x 12 >> 60sec rest.
Lateral Raises
40's x 12
Alright I may be too lazy to update everything, so maybe just my daily weight and my workouts for now. i can track calories and protein on my phone
194lbs this morning
work has been real good to me. been having a lot of work from home projects. got hotspot on my phone, i work on my laptop while driving with my friend, or local dunking donuts,
Guys how do i stop binge eating
This is ridiculous
Pretty much un-did my cut
Guys how do i stop binge eating
This is ridiculous
Pretty much un-did my cut
Guys how do i stop binge eating
This is ridiculous
Pretty much un-did my cut
Do you IF?
Kind of allows me to enjoy binges and still stay lean lol. I do always feel not so great after a junk binge though.
Guys how do i stop binge eating
This is ridiculous
Pretty much un-did my cut
missed this. when did you start binge-eating? you don't have a history of it that i recall.
Do you IF?
Kind of allows me to enjoy binges and still stay lean lol. I do always feel not so great after a junk binge though.
Ramadan is coming soon. That should help with that soon. Unless you start binge eating once you break your fast.
Ramadan is coming soon. That should help with that soon. Unless you start binge eating once you break your fast.
I already do nafl fasts here and there. Also helps that we eat 3 dates and then go into magrib prayer - gives the dates some time to settle in the stomach before having the real meal so you end up eating less overall. Also eating the sunnah way when possible seems to help: sitting on floor, using three fingers to eat instead of silverware, and eating small morsels at a time
Good Job Man. You are more consistent then me.
Man. I am unable to do all that. But it's good to see that it's helping.
Good Job Man. You are more consistent then me.
Man. I am unable to do all that. But it's good to see that it's helping.
Which part looks tough for you? Are you referring to having just a small iftar before maghreb and you just go all out on the food or what lol
Weighed in at a dry fasted 192lbs yesterday, or maybe 193lbs i forget
Crazy how much water weight one can actually hold
Incline DB benched 100x6!!! That ties my all-time PR. I think i weigh heavier than the last time i did it though
Binged today again. Freakin halal guys...
Squatted 315x5 as well. Been about... a year since i was at that weight? Also RDL’d 405x5 earlier this week. PR is 445x6 i think, somewhere around there
I cant believe squat singles of 405 used to be my bread and butter. What the heck. Thats so unreal to me. Not trying to say its impressive, but rather just the fact that it feels so out of reach for me right now yet i used to be at that level. It feels unreal that i used to do it.
Got some more food pics :ibjumping: lazy to upload and post now. 2:34am, time for an hour or so of sleep. Had too much tea.
Completed my hajj :personal-record:
Barely lifted, also got sick during it. And there was TONS of walking in intense heat, and barely any sleep was had. I didnt expect it to be so difficult.
Dropped to 182lbs and not even fasted. Lost a lot of strength and muscle. Im supposed to be crazy cut at 182 but nope! incline db dropped to 85x5. Wow. Just benched today and managed 185x5. But to be fair, i never bench anymore
Despicable numbers lol. Should start logging every workout again
Completed my hajj :personal-record:
Monday - 09/16/19
Weight:
-= Workout Log =-
Bench Press
Incline DB Bench Press
Monday - 09/16/19
Weight:
-= Workout Log =-
Bench Press
45 x 15 >> 3min rests.
95 x 8
135 x 5
185 x 2
225 x 1
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
Incline DB Bench Press
60’s x 15
60’s x 10
Wednesday - 09/16/19
Weight:
-= Workout Log =-
Squat
135 x 5
185 x 5
225 x 2
275 x 1
260 x 5
260 x 5
260 x 5
RDL
135 x 5
225 x 3
275 x 1
295 x 8
295 x 5
Leg Press Calf Raises Superset A
+450 x 15
+450 x 13
+450 x 12
+450 x 12
+450 x 12
Barbell Shrugs Superset A
295 x 10
295 x 8
295 x 8
295 x 8
Cable Ab Pull Downs
+105 x 3
+105 x 10
+105 x 8
+105 x 6
Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
Thursday - 09/19/19
Weight:
-= Workout Log =-
Bench Press
45 x 15 >> 3min rests.
95 x 8
135 x 5
185 x 2
225 x 1
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
Incline DB Bench Press
60’s x 15
60’s x 10
Friday - 09/20/19
Weight:
-= Workout Log =-
DB Rear Delt Flyes on Incline
20's x 10
20's x 8
20's x 6
DB Rear Delt W Flyes on Incline
20's x 15
20's x 15
20's x 12
Seated Strict Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 15
15's x 12
Bent Over Barbell Rows
135 x 3
185 x 1
195 x 5
195 x 5
195 x 5
Chin Ups
+40 x 6
+40 x 5
+40 x 4
T-Bar Rows
+115 x 6
+115 x 6
Chin Ups
BW x 9
BW x 7
Feel myself getting sick possibly.... nooooooooo
just when i start making gains again and am excited to lift
we'll see if i get sick or not!
Saturday - 09/21/19
Weight:
-= Workout Log =-
Squat
135 x 8
135 x 5
185 x 5
225 x 2
275 x 1
265 x 5
RDL
135 x 5
225 x 3
275 x 1
305 x 8
305 x 6
305 x 4
Leg Press Calf Raises Superset A
+500 x 13
+500 x 12
+500 x 11
+500 x 10
+500 x 10
Barbell Shrugs Superset A
295 x 12
295 x 8
295 x 8
295 x 6
Cable Ab Pull Downs
+105 x 3
+105 x 12
+105 x 6
+105 x 5
Bench Press
45 x 15
95 x 8
135 x 5
185 x 2
235 x 1
Monday - 09/23/19
Weight:
-= Workout Log =-
Bench Press
45 x 15 >> 3min rests.
95 x 8
135 x 5
185 x 2
235 x 1
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
Incline DB Bench Press
70’s x 10 >>3min rest.
70’s x 8
Tuesday - 09/24/19
Weight:
-= Workout Log =-
DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 8
20's x 6
DB Rear Delt W Flyes on Incline
20's x 14 >> 90sec rests.
20's x 13
20's x 12
Seated Strict Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 5
20's x 4
Chin Ups
BW x 5 >> 3min rests.
+40 x 7
+40 x 5
+40 x 4
Bent Over Barbell Rows
135 x 3 >> 3min rests.
185 x 1
200 x 5
200 x 5
200 x 5
Chin Ups
BW x 10
BW x 5
T-Bar Rows
+115 x 6 >>45 sec rest.
+115 x 4
Just so lazy to post
When my left knee screwed up, it kinda healed, then right knee screwed up once my squat was getting back to 405 max. It screwed up in the same way as the left, so im doing what my PT had me do for my other knee. I notice relief right away. Glute med activation basicaly
Currently RDLing 445x6, kinda deep too, at like 200lbs bw
Dropped barbell benching completely. Just felt like trying incline dumbell only. Stuck with it for like two months. Tried out a 2 plate bench for fun... oh God the strain on the shoulders! I might still with DBs only for a while. Currently at 100’s x6 at a low incline, followed by 90’s x8 at mid incline
Pull ups - 5 clean reps with 80lbs attached
Played light bball to see how my knees feel tomorrow. Only jumped hard once - touched rim from standstill
Wednesday - 09/25/19
Weight:
-= Workout Log =-
Squat
135 x 8 >> 3min rests.
135 x 5 >> Was supposed to do sets of 265 but I was feeling good, so I pushed myself.
185 x 5 >> I think that's what I've been lacking a lot of. I've forgotten how much I used to push myself in the past!
225 x 2
275 x 1
295 x 1
275 x 5
275 x 5
275 x 5
RDL
135 x 5 >> 3min rest.
225 x 3 >> Pushed myself here as well. Was scheduled for 305... went to 315 and thought maybe 4-5 reps. Hit 8!
275 x 1
315 x 8
315 x 4
Barbell Shrugs Superset A
315 x 8
315 x 8
315 x 8
315 x 6
Cable Ab Pull Downs Superset A
+105 x 3
+115 x 10
+115 x 6
+115 x 5
Thursday - 09/26/19
Weight:
-= Workout Log =-
Bench Press
45 x 15 >> 3min rests.
95 x 8 >> I think i’m capable of 205x6, maybeee x7
135 x 5 >> The 245x1 was easier than expected
185 x 2
225 x 1
245 x 1
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
Incline DB Bench Press Plus
70’s x 12 >>3min rest
70’s x 10
Leg Press Calf Raises
+500 x 15 >> 60sec rests.
+500 x 12
+500 x 10
+500 x 12
+500 x 10
Incline DB Bench Press Plus
70’s x 10
Friday - 09/27/19
Weight:
-= Workout Log =-
DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 8
DB Rear Delt W Flyes on Incline
20's x 13 >> 90sec rests.
20's x 10
20's x 8
Seated Strict Lateral Raises
20's x 13 >> 60sec rests.
20's x 8
20's x 6
20's x 5
20's x 4
Bent Over Barbell Rows
135 x 5 >> 3min rests.
185 x 1
205 x 6
205 x 5
205 x 5
Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 4
T-Bar Rows
+115 x 10 >>60sec rest.
+115 x 6
Chin Ups
BW x 10 >> 60sec rest.
BW x 5
Saturday - 09/29/19
Weight:
-= Workout Log =-
Squat
135 x 8 >> 315 felt was easy, so I thought I’d go for 295 instead of 280.
135 x 5
185 x 5
225 x 2
275 x 1
315 x 1
295 x 5
RDL
135 x 5 >> 3min rest.
225 x 3 >> Pushed myself again and went up a bunch of weight.
315 x 1
365 x 1
335 x 7
335 x 4
335 x 4
Leg Press Machine Calf Raises Superset A
+500 x 15
+500 x 12
+500 x 10
+500 x 10
+500 x 10
Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 6
315 x 5
Cable Ab Pull Downs
+115 x 3 >> 2min rests.
+105 x 15
+105 x 8
+105 x 6
Bench Press
45 x 20 >> Just a few weeks ago i couldnt bench 225x1!
95 x 12
135 x 5
185 x 3
225 x 1
255 x 1
Monday - 09/30/19
Weight:
-= Workout Log =-
Bench Press
45 x 20 >> 5min rests.
95 x 12 >> The bench press gains are coming in fast! Re*gains.
135 x 5 >> The 255 felt like a max today (but like 95% two days ago).
185 x 2 >> Almost failed on the first two work sets.
225 x 1
255 x 1
225 x 5
225 x 4
225 x 3
Incline DB Bench Press Plus
70’s x 15 >>90sec rests.
70’s x 7
70's x 6
70's x 5
70's x 4
60's x 9
Leg Press Calf Raises
+500 x 15 >> 60sec rests.
+500 x 12
+500 x 10
+500 x 12
+500 x 10
Wednesday - 10/02/19
Weight:
-= Workout Log =-
Squat
135 x 8 >> 3min rests.
135 x 5
185 x 4
185 x 2
225 x 2
275 x 1
325 x 1
295 x 5
295 x 4
295 x 3
RDL
135 x 5 >> 3min rest.
225 x 3
315 x 10
315 x 5
Barbell Shrugs Superset A
315 x 62
315 x 6
315 x 6
315 x 4
Cable Ab Pull Downs Superset A
+105 x 12
+105 x 6
+105 x 6
Thursday - 10/03/19
Weight:
-= Workout Log =-
Bench Press
45 x 20 >> 5min rests.
95 x 12 >> Almost failed final rep on final set.
135 x 5
185 x 2
225 x 1
245 x 1
225 x 5
225 x 5
225 x 5
Incline DB Bench Press Plus
70’s x 13 >>90sec rests.
70’s x 7
60's x 9
60's x 8
70's x 7
Leg Press Calf Raises
+430 x 20 >> 60sec rests.
+430 x 15
+430 x 12
+430 x 12
+430 x 12
Friday - 10/04/19
Weight:
-= Workout Log =-
DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 8
20's x 6
DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 8
20's x 8
Seated Strict Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 6
20's x 4
20's x 3
Chin Ups
BW x 5
+40 x 8 >> 3min rests.
+40 x 4
+40 x 4
Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
225 x 6
225 x 6
225 x 5
Chin Ups
BW x 11 >> 60sec rest.
BW x 5
T-Bar Rows
+115 x 10 >>60sec rest.
+115 x 5
Saturday - 10/05/19
Weight:
-= Workout Log =-
Squat
135 x 8
135 x 5
185 x 4
185 x 2
225 x 2
275 x 1
325 x 1
305 x 5
RDL
135 x 5 >> 3min rests.
225 x 3
315 x 1
365 x 1
325 x 8
325 x 4
325 x 4
Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 8
315 x 6
Cable Ab Pull Downs Superset A
+105 x 3
+105 x 12
+105 x 8
+105 x 8
Bench Press
45 x 20
95 x 12
135 x 5
185 x 3
225 x 1
245 x 1
Yeah im really liking the hot temp while lifting, probably moreso than room temp now. Freezing commercial gyms are the worst!
The more i think about it, the more i realize my only real issue with the gym is a missing 25lb dumbell, 30lb, 40lb, and then sets of 35’s, 45’s, 50’s, 55’s
Looking to build my home gym soon anyway with a DIY platform. Any ideas on a decent power cage? My company has a 50% fitness subsidy that caps at $500/year. Rather use that for equipment every year instead of a gym membership!
Monday - 10/07/19
Weight:
-= Workout Log =-
Bench Press
45 x 20
95 x 12
135 x 5
185 x 2
225 x 1
205 x 5
205 x 3
Leg Press Machine Calf Raises
+360 x 8 >> 60sec rests.
450 x 20
450 x 12
450 x 12
450 x 12
450 x 12
Tuesday - 10/08/19
Weight:
-= Workout Log =-
DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 8
DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 8
20's x 8
Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
230 x 5
230 x 5
230 x 5
Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 5
T-Bar Rows
+115 x 12 >>60sec rest.
+115 x 6
Chin Ups
BW x 10 >> 60sec rest.
BW x 5
Saturday - 10/10/19
Weight:
-= Workout Log =-
Squat
135 x 8 >> 3min rests.
135 x 5
185 x 5
225 x 2
275 x 1
315 x 1
335 x 1
315 x 5
315 x 1
315 x 1
RDL
135 x 7 >> 3min rests.
225 x 3
315 x 10
315 x 5
315 x 5
Leg Press Machine Calf Raises Superset A
+480 x 18
+480 x 15
+480 x 13
+480 x 15
+480 x 12
Barbell Shrugs Superset A
315 x 13
315 x 8
315 x 8
315 x 8
Cable Ab Pull Downs
+105 x 3 >> 2min rests.
+105 x 15
+105 x 6
+105 x 8
Monday - 10/14/19
Weight:
-= Workout Log =-
DB 30° Incline DB Press
40's x 12
60's x 4
90's x 1
100's x 3 >> 3min rests.
100's x 2
100's x 2
60's x 15 >> 90sec rests.
60's x 12
60's x 10
DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 5
DB Rear Delt W Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 8
Strict Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8
Standing Neutral Grip DB Shoulder Press
40's x 10 >> 90sec rests.
40's x 10
Chin Ups
+45 x 6 >> 3min rests.
+45 x 5
+45 x 5
Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
225 x 1
235 x 5
235 x 3
235 x 3
that was a pretty quick return to 315s!
SMO-LOV JU-NIOR! SMO-LOV JU-NIOR!
SMO-LOV JU-NIOR! SMO-LOV JU-NIOR!
lold. read it as a chant, on first glance.
Saturday - 10/16/19
Weight:
-= Workout Log =-
Squat
135 x 12 >> Almost failed on that 6th rep.
135 x 5 >> The 345 felt a little tough, but good.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
315 x 6
RDL
135 x 8 >> Pushed myself and hit 8 reps instead of 5.
225 x 5
315 x 1
345 x 8
Cable Ab Pull Downs
+105 x 3 >> 2min rests.
+115 x 12
+115 x 6
+115 x 6
Friday - 10/18/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 12
60's x 8
60's x 5
90's x 1
100's x 4 >> 3min rests.
100's x 0
60's x 15 (paused)>> 90sec rests.
60's x 8 (paused)
60's x 6 (paused)
DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 8
DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 10
55° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 8
20's x 8
Standing DB Shoulder Press
40's x 12 >> 90sec rest.
40's x 10
T-Bar Rows
105 x 15 >> 90sec rest.
105 x 5
Chin Ups
+50 x 5 >> 90sec rest.
+50 x 3
BW x 3 (drop set)
Saturday - 10/19/19
Weight:
-= Workout Log =-
Squat
135 x 12 >> 3min rests.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
315 x 5
315 x 2
315 x 2
RDL
135 x 8 >> 3min rests.
225 x 3
325 x 10
325 x 6
325 x 6
Leg Press Machine Calf Raises Superset A
+500 x 16
+500 x 15
+500 x 15
+500 x 15
Barbell Shrugs Superset A
315 x 15
315 x 8
315 x 8
Cable Ab Pull Downs
+125 x 3 >> 2min rests.
+115 x 8
+115 x 8
Friday - 10/22/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15
40's x 8
60's x 8
60's x 5
90's x 1
100's x 3 >> 3min rest.
100's x 0 >> 90sec rests.
60's x 12 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
DB Rear Delt Flyes on Incline
20's x 13 >> 90sec rests.
20's x 8
20's x 8
DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 15
20's x 10
65° Incline Seated Lateral Raises
20's x 13 >> 90sec rests.
20's x 9
20's x 7
Standing DB Shoulder Press
40's x 12 >> 90sec rest.
40's x 12
Chin Ups
+50 x 5 >> 90sec rests.
+50 x 4
+50 x 4
Pendlay Rows
135 x 5 >> 90sec rests.
185 x 3
225 x 1
235 x 5
235 x 3
235 x 3
Chin Ups
BW x 10 >> 90sec rests.
BW x 7
BW x 7
T-Bar Rows
105 x 12 >> 90sec rests.
105 x 8
105 x 8
Thursday - 10/24/19
Weight:
-= Workout Log =-
Squat
135 x 12 >> 3min rest.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
315 x 5
315 x 3
RDL
135 x 8 >> 3min rests.
225 x 3
315 x 1
355 x 6
355 x 4
355 x 3
DB Lunges
60's x 8/leg
60's x 5/leg
Leg Press Machine Calf Raises Superset A
+500 x 18
+500 x 17
+500 x 13
+500 x 14
+500 x 13
Barbell Shrugs Superset A
315 x 15
315 x 10
315 x 10
315 x 8
Cable Ab Pull Downs Superset B
+125 x 3 >> 2min rests.
+115 x 10
+115 x 6
+115 x
30° Incline DB Press Superset B
60's x 8
60's x 5
90's x 2
100's x 1
Saturday - 10/26/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15
60's x 8
60's x 5
90's x 1
100's x 3 >> 3min rest.
90's x 7 >> 90sec rests.
90's x 7
90's x 5
60's x 12
DB Rear Delt Flyes on Incline
20's x 14 >> 90sec rests.
20's x 8
20's x 8
DB Rear Delt W Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 10
65° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 10
20's x 8
Standing DB Shoulder Press
40's x 15 >> 90sec rest.
40's x 18
Monday - 10/28/19
Weight:
-= Workout Log =-
Squat
135 x 12 >> 3min rests.
135 x 5 >> Slowly adding more volume to the squats.
185 x 3 >> Surely had 6, maybe 7 reps in me on the first set.
225 x 3
275 x 1
315 x 1
355 x 1
315 x 5
315 x 4
315 x 3
RDL
135 x 8 >> 3min rest.
225 x 3
315 x 1
365 x 1
335 x 10
335 x 4
Good Mornings
135 x 15 >> 90sec rest.
135 x 12
Cable Ab Pull Downs
+105 x 3 >> 3min rests.
+120 x 10
+120 x 6
+120 x 5
Chin ups
BW x 5 >> 90sec rests.
+60 x 3
BW x 6
BW x 8
BW x 6
T-Bar Rows
130 x 8 >> 90sec rests.
130 x 8
130 x 8
Wednesday - 10/30/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
60's x 6
60's x 4
90's x 1
100's x 3
90's x 8
90's x 5
90's x 5
30° Incline DB Pinch Press
60's x 4 >> 90sec rests.
40's x 12
40's x 12
Overhead Cable Pushaway
55 x 12 >> 90sec rests.
55 x 12
DB Rear Delt Flyes on Incline (Close to chest)
40's x 12 >> 90sec rests.
40's x 12
40's x 10
DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 8
65° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 8
20's x 8
Standing DB Shoulder Press
60's x 5 >> 90sec rest.
60's x 3 >> 40's too light, but I don't have any DBs between 40's and 60's lol.
Pendlay Rows
135 x 5 >> 90sec rests.
185 x 3 >> Surprised I improved so much on these since the last time I did them.
225 x 1 >> Plus I'm using 90sec rests for them instead of 3min rests now.
235 x 8
235 x 5
235 x 5
Chin Ups
BW x 5 >> 3min rests.
+50 x 6
+50 x 4
+50 x 4
T-Bar Rows
115 x 8 >> 90sec rests.
115 x 8
115 x 8
Chin Ups
BW x 8 >> 90sec rests.
BW x 8
BW x 8
Friday - 11/01/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rests.
135 x 5 >> 365x1 wasn't as hard as I thought it would be. Max is probably 375.
185 x 3 >> Had 7, maybe 8 reps in me on the first set. But I didn't feel like burning out before RDLs.
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 6
315 x 3
RDL
135 x 8 >> 3min rests.
225 x 3
315 x 1
365 x 1
365 x 6
335 x 3
365 x 3
Leg Press Machine Calf Raises (Superset A)
+520 x 20
+520 x 18
+520 x 15
+520 x 12
+520 x 12
Barbell Shrugs (Superset A)
315 x 20
315 x 12
315 x 10
315 x 10
Cable Ab Pull Downs
+105 x 3 >> These were way tougher than last time. I think the cable needs to be oiled up.
+120 x 10
+110 x 6
+110 x 5
Good Mornings
155 x 15 >> 90sec rest.
155 x 12
Monday - 11/04/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 5
90's x 1
100's x 3
90's x 10
90's x 4
90's x 4
60's x 15
DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 10
40's x 10
DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 8
65° Incline Seated Lateral Raises
20's x 13 >> 90sec rests.
20's x 9
20's x 8
Standing DB Shoulder Press
60's x 5 >> 90sec rests.
60's x 3 >> 40's too light, but I don't have any DBs between 40's and 60's lol.
40's x 10
Chin Ups
BW x 5 >> 3min rests.
+60 x 5
+60 x 3
BW x 10
BW x 8
T-Bar Rows
135 x 8 >> 90sec rests.
135 x 7
135 x 6
135 x 6
Thursday - 11/07/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rests.
135 x 5 >> Pushed myself and hit 8 reps! Or what is 7? I think 8.
185 x 3
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 8
315 x 3
315 x 3
RDL
135 x 8 >> Forgot my straps at home. Used a mixed grip but couldn't hold onto the bar.
225 x 3 >> Felt like I had 8 reps in me but oh well!
315 x 1
345 x 5
Cable Ab Pull Downs
+105 x 3 >> 3min rests.
+120 x 10 >> Looks like the machine is smooth again, so I was able to do 120.
+110 x 8
+110 x 5
DB Lunges
60's x 8 >> 2min rests.
60's x 6
60's x 6
Good Mornings
165 x 11 >> 2min rests.
165 x 9
165 x 9
Leg Press Machine Calf Raises
+540 x 16 >> 60sec rests.
+540 x 10
+540 x 12
+540 x 12
+540 x 10
yep im feeling those lunges right now
i hope i can hit upperbody tonight and not have to wait until tomorrow
Saturday - 11/09/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 1
100's x 3
90's x 10
90's x 6
90's x 4
DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 12
40's x 10
DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 10
65° Incline Seated Lateral Raises
20's x 15 >> 90sec rests.
20's x 8
20's x 8
Standing DB Shoulder Press
60's x 5 >> 90sec rests.
60's x 3
40's x 15
Pendlay Rows
135 x 8 >> 90sec rests.
185 x 3
225 x 1
235 x 8
235 x 5
235 x 5
Chin Ups
BW x 5 >> 3min rests.
+55 x 6
+55 x 5
+55 x 5
T-Bar Rows
135 x 10 >> 90sec rests.
135 x 6
135 x 5
Chin Ups
BW x 10 >> 90sec rests.
BW x 5
BW x 5
Monday - 11/11/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> The 365 felt very difficult. My knees caved in. I should lower the weight.
135 x 5 >> Was hoping to hit 325x5. Not even close.
185 x 3
185 x 3
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
325 x 3
RDL
135 x 8 >> I don't think I'm too far away from getting back to 405x5 and above!
225 x 3
315 x 1
365 x 8
Barbell Shrugs
315 x 15
Cable Ab Pull Downs
+105 x 3 >> 3min rests.
+130 x 5
+105 x 8 (drop set)
Tueday - 11/12/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 6
60's x 3
90's x 1
100's x 4
90's x 6
90's x 6
DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 15
DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 15
65° Incline Seated Lateral Raises
20's x 15 >> 90sec rests.
20's x 7
20's x 7
Chin Ups
BW x 5 >> 3min rests.
+55 x 7
+55 x 4
+55 x 3
T-Bar Rows
135 x 12 >> 90sec rests.
135 x 6
125 x 5
(https://i.imgur.com/z68LsG6.jpg)
(https://i.imgur.com/ci3IGb0.jpg)
(https://i.imgur.com/lphOlUm.jpg)
(https://i.imgur.com/5guSCku.jpg)
adopted him at 4mo old! He's very chill. i can hold his paws and he wont pull them away, it feels really nice pressing into his "palm" and feeling his toes spread out and claws protract.
kinda trained him not to playbite and grab human hands. he still does it every now and then, but much less so, and is extremely gentle with his play biting with my hands now if it does it.
and yes, he purrs like a motor ;D
Friday - 11/15/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> Even the 335x1 felt tough. Don't think I had 365 in me.
135 x 5 >> Stinks to drop down to 315x5 from 315x8.
185 x 3
225 x 3
225 x 1
275 x 1
335 x 1
315 x 5
RDL
135 x 8 >> 3min rests.
225 x 3 >> Improved here, so that's nice.
315 x 1
365 x 1
345 x 10
345 x 3
345 x 3
Cable Ab Pull Downs
+100 x 5 >> 2min rest.
+120 x 5
+90 x 10 (drop set)
+100 x 8
Saturday - 11/16/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8 >> Increased to 8 reps on back up set... nice. 100x5 still feels so far away though.
60's x 8
60's x 3
90's x 1
100's x 4
90's x 8
90's x 5
DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 15
40's x 15
DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 15
20's x 15
65° Incline Seated Lateral Raises
20's x 15 >> 90sec rests.
20's x 8
20's x 6
Standing DB Shoulder Press
60's x 2
40's x 15
Chin Ups
BW x 5 >> 3min rests.
+30 x 3
+60 x 5
+60 x 5
+60 x 4
T-Bar Rows
145 x 10 >> 90sec rests.
135 x 6
125 x 6
Chin Ups
BW x 8 >> 90sec rests.
BW x 6
BW x 5
Thursday - 11/21/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 5 >> Top set suffered probably due to not lifting for a week. Back ups remained the same.
60's x 5
90's x 1
100's x 3
90's x 10
90's x 6
37.5° Incline DB Pinch Press
60's x 7
DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 60sec rests.
40's x 15
DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 15
20's x 12
65° Incline Seated Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 6
Standing DB Shoulder Press
40's x 12 >> 60sec rest.
40's x 6
Overhead Cable Tricep Extension
60 x 12 >> 2min rests.
60 x 10
60 x 8
65° Incline Seated Lateral Raises (again)
20's x 8 >> 60sec rest.
20's x 6
Pendlay Rows
135 x 8 >> 3min rests.
135 x 3
185 x 3
225 x 1
245 x 5
245 x 5
245 x 5
Chin Ups
BW x 5 >> 3min rests.
+60 x 6
+60 x 4
+60 x 4
T-Bar Rows
145 x 8 >> 60sec rests.
135 x 8
135 x 5
Chin Ups (again)
BW x 5 >> 60sec rests.
BW x 5
BW x 5
Saturday - 11/23/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5
185 x 3
225 x 3
225 x 1
275 x 1
335 x 1
315 x 5
315 x 2
RDL
135 x 8 >> 3min rests.
225 x 3
315 x 1
365 x 1
385 x 5
385 x 2
Leg Press Machine Calf Raises (Supeset A)
+540 x 15
+540 x 11
+540 x 11
Barbell Shrugs (Superset A)
335 x 12
335 x 8
335 x 6
Cable Ab Pull Downs
+100 x 3 >> 3min rests.
+115 x 6 >> Not sure if I got weaker here or if the machine just isn't oiled up again.
90 s x8
09 x 6
Monday - 11/25/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 5 >> The 100x3 was way too hard.
60's x 5 >> Might add in an extra day of these per week working up to 100x1 for that neural efficiency.
90's x 1
100's x 3
90's x 8
90's x 6
90's x 6
DB Rear Delt Flyes on Incline
20's x 10 >> 60sec rests.
20's x 10
DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.
20's x 15
65° Incline Seated Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 8
Chin Ups
BW x 5 >> 3min rests.
+60 x 5
+60 x 5
+60 x 3
T-Bar Rows
135 x 10 >> 2min rests.
135 x 8
135 x 6
Wednesday - 11/27/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
225 x 3
225 x 1
275 x 1
345 x 1
315 x 5
315 x 2
RDL
135 x 8 >> 3min rests.
225 x 3 >> I love how I can always count on my RDLs to improve.
315 x 1
365 x 1
385 x 6 or 7
385 x 2
Cable Ab Pull Downs
+115 x 3 >> 2min rests.
130 x 6
120 x 8
115 x 8
Barbell Shrugs
335 x 12
335 x 8
335 x 6
hah nice @ the graph.
Saturday - 11/30/19
Weight:
-= Workout Log =-
30° Incline DB Press
50's x 12 >> 3min rests.
50's x 5 >> Worked out at a different gym with nice dumbbells.
65's x 5 >> Finally was able to do a proper warm up and non-clunky 100's.
80's x 3
95's x 1
100's x 5
90's x 6
90's x 5
Chin Ups
BW x 5 >> 3min rests.
+30 x 3
+60 x 6
+60 x 4
+60 x 4
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8
20's x 8
Pendlay Rows
135 x 8 >> 2min rests.
185 x 3
225 x 1
245 x 6
245 x 3
245 x 3
DB Rear Delt Flyes on Incline
20's x 15 >> 60sec rests.
20's x 10
DB Rear Delt External Rotation Flyes on Incline
25's x 8 >> 60sec rests.
25's x 8
Tuesday - 12/03/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
225 x 3
225 x 1
275 x 1
335 x 1
315 x 5
315 x 2
RDL
135 x 8 >> 3min rest.
225 x 3
315 x 1
365 x 1
385 x 6
385 x 3
Leg Press Machine Calf Raises (Superset A)
+540 x 15
+540 x 12
+540 x 12
Barbell Shrugs (Superset A)
335 x 12
335 x 8
335 x 6
Cable Ab Pull Downs
+105 x 3 >> 2min rests.
130 x 8 (cheating)
120 x 6
115 x 6
30º Incline DB Bench Press
60's x 8
60's x 5
100's x 3
Thursday - 12/05/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 5 >> Beginning to think the 100's at my gym are around 102lbs each.
60's x 5 >> Increased to 10 reps on back up sets. Re-feed worked nice it seems.
90's x 2
100's x 3
90's x 10
90's x 4
T-Bar Rows
90 x 5 >> 2min rests.
135 x 3
160 x 8
160 x 6
160 x 6
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 6
20's x 6
Chin Ups
BW x 5 >> 3min rests.
+30 x 3
+55 x 6
+55 x 5
+55 x 4
DB Rear Delt Flyes on Incline
20's x 14 >> 60sec rests.
DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.
Saturday - 12/07/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 10
185 x 5
225 x 3
275 x 1
335 x 1
315 x 5
315 x 2
RDL
135 x 8 >> 3min rest.
225 x 3
315 x 1
365 x 1
405 x 1
390 x 5
390 x 2
Leg Press Machine Calf Raises (Superset A)
+540 x 15
+540 x 15
+540 x 15
Barbell Shrugs (Superset A)
335 x 15
335 x 8
335 x 8
Cable Ab Pull Downs (Superset B)
100 x 8 >> This got crazy tough again. Machine wasn’t moving smoothly today.
95 x 8 (cheating)
95 x 6
30º Incline DB Bench Press (Superset B)
60's x 8 >> The 90’s felt light, not sure how I failed on the 100’s.
60's x 5
90’s x 1
100's x 0
Monday - 12/09/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 2
100's x 3
90's x 9
90's x 5
90's x 5
Chin Ups
BW x 5 >> 3min rests.
+30 x 3
+60 x 6
+60 x 5
+60 x 4
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 9
20's x 7
20's x 5
T-Bar Rows
90 x 5 >> 2min rests.
135 x 3
150 x 8
150 x 8
150 x 8
DB Rear Delt Flyes on Incline
20's x 15 >> 60sec rests.
DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.
Wednesday - 12/11/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 10 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 1
275 x 1
335 x 1
315 x 5
315 x 2
RDL
135 x 8 >> 3min rest.
225 x 3 >> My glgutes felt zapped from the squats, happy to hit 385x6 anyway.
315 x 1
365 x 1
405 x 1
385 x 6
385 x 2
Leg Press Machine Calf Raises (Superset A)
+540 x 17
+540 x 12
+540 x 12
Barbell Shrugs (Superset A)
335 x 15
335 x 8
335 x 8
Cable Ab Pull Downs (Superset B)
100 x 5 >> Machine felt smooth again.
125 x 8
120 x 8 (last 2 reps cheating)
120 x 10 (last 6 reps cheating
30º Incline DB Bench Press (Superset B)
60's x 8
60's x 5
90’s x 5
Friday - 12/13/19
Weight:
-= Workout Log =-
30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 2
100's x 3
90's x 8
90's x 6
90's x 5
T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
150 x 8
150 x 8
150 x 8
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 5
Chin Ups
BW x 5 >> 2min rests.
+30 x 3
+55 x 7
+55 x 5
+55 x 4
BW x 5 (drop set)
DB Rear Delt Flyes on Incline
20's x 15 >> 60sec rests.
DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.
Wednesday - 12/15/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 1
275 x 1
345 x 1
315 x 5
315 x 2
RDL
135 x 8 >> Forgot to do a 2nd set.
225 x 3
315 x 1
365 x 1
405 x 1
385 x 6
Standing Machine Calf Raises (Superset A)
+100 x 5
+205 x 12
+205 x 12
+205 x 12
Barbell Shrugs (Superset A)
335 x 12
335 x 8
335 x 8
Dragon Flags (Superset B)
6 >> Form way better than expected! Haven't done these in a long time.
5
4
45º Incline DB Bench Press (Superset B)
65's x 5
80's x 3
Tuesday - 12/17/19
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Switched to a slightly higher incline. Feels really nice! Doesn't overload my front delts anymore.
60's x 5
60's x 3
90's x 8
90's x 5
90's x 3
60's x 12
Chin Ups
BW x 5 >> 3min rests.
+30 x 3 >> Slight increase in chin up strength.
+60 x 7
+60 x 5
+60 x 5
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Surprised to hit 8 reps on 4th set.
20's x 8
20's x 8
T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
160 x 8
160 x 8
160 x 6
DB Rear Delt Flyes on Incline
20's x 15
DB Rear Delt External Rotation Flyes on Incline
20's x 15
Wait why am I annoyed. I lost 12lbs in 4 weeks (both starting and ending weight dry fasted). That's 3 pounds a week and didn't lose any strength!I drink at least 1.5 gallons of water per day. It is not unusual for me to lose 7 to 10 lbs. of water weight overnight. I have to get up frequently overnight to urinate. I don't sleep well in the first place, so interrupted sleep doesn't seem to bother me.
That's a ton of water to lose in just a night. I know I've lost ~8lbs of water weight before, but that's after eating a ton of food and being carbed up + salted up, so I was retaining a lot of water. Special case. I also get up once or twice a night to pee.Part of overnight water weight loss is due to the moisture lost in your breathing overnight.
That's one reason why I weigh myself when dry fasted. It's a more consistent measurement. My starting weight non dry fasted may have been around 206lbs, but i weighed in at 201.8lbs dry fasted.
That's a ton of water to lose in just a night. I know I've lost ~8lbs of water weight before, but that's after eating a ton of food and being carbed up + salted up, so I was retaining a lot of water. Special case. I also get up once or twice a night to pee.Part of overnight water weight loss is due to the moisture lost in your breathing overnight.
That's one reason why I weigh myself when dry fasted. It's a more consistent measurement. My starting weight non dry fasted may have been around 206lbs, but i weighed in at 201.8lbs dry fasted.
https://www.medicalnewstoday.com/articles/287046.php#3
Thursday - 12/19/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 3
275 x 1
335 x 1
315 x 5
315 x 3
RDL
135 x 8 >> Forgot to do a 2nd set.
225 x 3
315 x 1
365 x 1
405 x 5
365 x 1
Barbell Shrugs (Superset A)
135 x 8
225 x 5
335 x 15
335 x 8
335 x 8
Leg Press Machine Calf Raises (Superset B)
+360 x 5
+450 x 5
+540 x 18
+540 x 12
+540 x 11
Cable Ab Pulldowns (Superset B)
90 x 5
125 x 8
115 x 10
115 x 8
37.5° Incline DB Press
40’s x 10
60’s x 5
60’s x 3
90’s x 5
Saturday - 12/21/19
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased a decent amount on second and third sets.
60's x 5
60's x 3
90's x 8
90's x 6
90's x 6
60's x 12
T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
170 x 8 PR
170 x 8 PR
170 x 6 PR
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10 >> Increased on second set.
20's x 8
20's x 8
Chin Ups
BW x 5 >> 3min rests.
+30 x 3 >> Increase in strength again.
+70 x 5
+70 x 5
+70 x 3
DB Rear Delt Flyes on Incline
20's x 15
DB Rear Delt External Rotation Flyes on Incline
20's x 16
Overhead Cable Tricep Extension (Superset A)
45 x 5
65 x 10
60 x 10
65° Incline Seated DB Curls (Superset A)
20's x 5
40's x 4
60's x 6
60's x 10
Monday - 12/23/19
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5 >> Went up to 6 reps!
185 x 5
225 x 3
225 x 1
275 x 1
335 x 1
315 x 6
315 x 3
RDL
135 x 8 >> Up from 5 reps!
225 x 3
315 x 2
365 x 1
405 x 6
Cable Ab Pulldowns (Superset A)
90 x 5
125 x 15
115 x 10
115 x 8
Barbell Shrugs (Superset A)
335 x 15
335 x 12
335 x 8
???day - ??/??/??
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 12 >> Did extra sets to get the neural efficiency back in this lift.
60's x 5
60's x 3
90's x 6
90's x 5
90's x 3
60's x 12
60's x 12
60's x 8
Chin Ups
BW x 5 >> 3min rests.
+25 x 3 >> Extra sets again.
+50 x 8
+50 x 5
+50 x 4
+50 x 3
+50 x 3
+50 x 3
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 6
20's x 5
20's x 5
20's x 4
T-Bar Rows
160 x 6 >> 60sec rests.
145 x 6
145 x 6
???day - ??/??/??
Weight:
-= Workout Log =-
Squat
135 x 10
135 x 5
275 x 1
315 x 1
335 x 1
315 x 5 >> Leaned too far forward on 5th rep, so I was too burnt for a 6th rep.
315 x 3 >> Right rear delt started to cramp. Probably had a 4th rep in me otherwise.
315 x 3 >> Almost fell forward on last rep. I gotta be careful!
RDL
135 x 5 >> Sweats had a hold in them, and I have a scab. Too painful to RDL today.
Barbell Shrugs (Superset A)
315 x 5
335 x 15
335 x 8
335 x 8
335 x 8
335 x 8
335 x 8
Hack Squat Machine Calf Raises (Superset A)
+290 x 5
+290 x 12
+290 x 12
+290 x 10
+290 x 10
+290 x 10
+290 x 12
Dragon Flags
6 >> 2min rests.
5 >> The ab pulldowns at this gym I went to today were too light.
5 >> Didn't expect to be this strong at these! Haven't done them in forever.
5 >> I think with a little practice I can hit a shaky set of 10. Just need the movement efficiency.
???day - ??/??/??
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 7
90's x 5
60's x 15
T-Bar Rows
45 x 5 >> 3min rests.
90 x 3
135 x 1
170 x 8
170 x 6
170 x 6
170 x 6
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
20's x 8
Chin Ups
BW x 5 >> Didn't have my belt to tie the weights - dumbell dropped and I had to switch to the machine.
+25 x 3
+40 x 1
+50 x 8
+50 x 4
+50 x 3
Friday - 01/03/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> Writing down the last few sets from memory. Pretty sure I hit 315x6.
135 x 5
185 x 5
225 x 3
225 x 1
275 x 1
315 x 1
335 x 1
315 x 6
Saturday - 01/04/20
Weight:
-= Workout Log =-
Barbell Shrugs
225 x 5 >> 60sec rests.
315 x 3
335 x 15
335 x 12
335 x 8
335 x 8
335 x 6
Cable Ab Pulldowns
100 x 5 >> Either 2min or 3min rests, can't remember.
125 x 8
125 x 8
100 x 12
100 x 10
100 x 8
Leg Press Machine Calf Raises
+450 x 5 >> 60sec rests.
+540 x 20
+540 x 15
+540 x 12
+540 x 12
+540 x 10
Monday - 01/06/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up to 90's x 8 on this slightly higher incline, that's good!
60's x 6
60's x 3
90's x 8
90's x 4
60's x 12
Chin Ups
BW x 5 >> Didn't have my belt to tie the weights - dumbell dropped and I had to switch to the machine.
+25 x 3
+40 x 1
+60 x 3
BW x 4 (Drop set)
Supine Grip Lateral Pulldowns
180 x 8 >> Either 2min or 3min rests.
180 x 8
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 8
T-Bar Rows
90 x 5 >> 2min rests.
135 x 3
160 x 8
160 x 8
160 x 8
Wednesday - 01/09/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5 >> Went up to 7 reps whatttt.
185 x 5
225 x 3
225 x 1
275 x 1
345 x 1
315 x 7
315 x 3
RDL
135 x 8 >> 3min rest.
225 x 3 >> Dropped in this no doubt to not having RDL'd in like 2 weeks or so.
315 x 2
365 x 1
405 x 3
405 x 2
Leg Press Machine Calf Riases
+450 x 8 >> 60sec rests.
+540 x 20
+540 x 12
+540 x 12
Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 15
335 x 12
335 x 8
Cable Ab Pulldowns
90 x 5 >> 3min rests.
115 x 10
115 x 8
115 x 6
Nice job!
I've never tried wearing 2 pairs of sweatpants before.
Friday - 01/11/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up to 90's x 8 on this slightly higher incline, that's good!
60's x 7
60's x 3
90's x 8
90's x 5
60's x 15
Chin Ups
BW x 5 >> 3min rests.
+30 x 2
+40 x 1
+60 x 5
+60 x 5
+60 x 4
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 6
20's x 8
T-Bar Rows
135 x 5 >> 3min rests.
160 x 12
160 x 6
160 x 8
Sunday - 01/12/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5 >> Really thought I might have 8 reps in me, but disappointed to only get 6.
185 x 5 >> I think the 365x1 burned me out. 345x1 would be more appropriate.
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 6
315 x 3
315 x 2
RDL
135 x 8 >> 3min rest.
225 x 3 >> Might need to drop the weight so I can do higher reps and work back to 405x6.
315 x 2
365 x 1
405 x 3
405 x 2
Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 10
335 x 8
Dragon Flags
6 >> 2min rests.
6
6
Did 365 feel heavy?
Tuesday - 01/14/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Added another set of 90's, don't want to get stuck at 90x8.
60's x 5
60's x 3
90's x 8
90's x 5
90's x 3
60's x 12
DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rest.
20's x 15 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8
20's x 6
T-Bar Rows
90 x 4 >> 3min rests.
135 x 2
170 x 12
170 x 6
170 x 8
Chin Ups
BW x 5 >> 3min rests.
+25 x 2
+50 x 5
+50 x 5
+50 x 4
RDL
135 x 8 >> If there's one thing I learned in my decade+ of lifting...
225 x 3 >> ... it's that I respond very well to high frequency, even if low volume.
315 x 2
365 x 1
405 x 1
Barbell Shrugs
315 x 25
Thursday - 01/16/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5 >> Warm ups felt so good. All of a sudden I felt very weak in my legs.
185 x 5 >> It could be because my pre-workout meal wasn't as how it usual is. Didn't have enough oats, and didn't drink whey.
185 x 3 >> And the pre-workout makes a big difference considering I'm fasted the day before lifting.
225 x 3
225 x 1
225 x 1
275 x 1
315 x 1
345 x 1
315 x 5
315 x 2
RDL
135 x 8 >> 3min rest.
225 x 3 >> As I thought, the RDL would go back up quickly after adding in a day where I work up to a single.
315 x 2 >> High frequency = king
365 x 1
405 x 5
Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 12
335 x 8
Hack Squat Machine Calf Raises
+450 x 8 >> 60sec rests.
+590 x 15
+590 x 10
+590 x 10
Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 6
115 x 4
Saturday - 01/18/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased to 9 reps, but the back ups suffered from it lol
60's x 5
60's x 3
90's x 9
90's x 3
90's x 3
60's x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style) >> Back up to 15 reps on first set.
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Sets may have suffered here after increased on the rear delt work.
20's x 6
20's x 6
Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 5
+50 x 4
T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 6
160 x 5
Barbell Shrugs
335 x 12 >> These didn't feel good at all... stopped short. Should add a warm up set first.
Monday - 01/20/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rests.
135 x 5
185 x 4
225 x 1
275 x 1
315 x 1
335 x 1
315 x 5
315 x 2
315 x 1
RDL
135 x 8 >> 3min rest.
225 x 3
315 x 2
365 x 1
405 x 5
405 x 1
Standing Machine Calf Raises
180 x 8
270 x 17
270 x 12
270 x 12
270 x 12
Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 12
335 x 8
Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 6
115 x 4
Wednesday - 01/22/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up set went from 3 to 5.
60's x 5
60's x 3
90's x 9
90's x 5
90's x 3
60's x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
180 x 8 PR
180 x 6 PR
180 x 5 PR
Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 4
+50 x 4
Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 10
115 x 6
115 x 5
Barbell Shrugs
135 x 8 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 8
Friday - 01/24/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rests.
135 x 5
185 x 5
225 x 1
275 x 1
315 x 1
335 x 1
295 x 8
295 x 5
295 x 5
RDL
135 x 8
225 x 3
315 x 2
365 x 1
405 x 5
Lying Leg Curls
110 x 10 >> 2min rest.
110 x 8
Hack Squat Machine Calf Riases
450 x 8
590 x 15 PR
590 x 15 PR
590 x 12 PR
590 x 10 PR
Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 8
115 x 6
Sunday - 01/26/20
Weight:
-= Workout Log =-
45° Incline DB Press
50's x 8 >> 3min rests.
60's x 5 >> Higher incline. This was pretty tough.
70's x 3
80's x 2
90's x 5
70's x 10
70's x 8
60's x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 15 (T-style)
20's x 15 (W-style)
20's x 15 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 10
15's x 12
Chin Ups
BW x 5 >> 2min rests.
+35 x 2
+65 x 1
+50 x 8
+50 x 5
+50 x 5
Bent Over T-Bar Rows
90 x 5 >> 2min rests.
135 x 2 >> This different gym I went to today didn't have a chest rest for these. Much tougher this way.
170 x 6
135 x 10
135 x 10
Saturday - 02/01/20
Weight:
-= Workout Log =-
45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> I think I'll stick with a 45 degree incline, not 37.5.
60's x 5
60's x 3
90's x 6
60's x 12
60's x 12
60's x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
15's x 12
Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+50 x 8
+50 x 5
+50 x 4
T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 5
170 x 5
Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 12
Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5
Hanging Leg Raises
12
Monday - 02/03/20
Weight:
-= Workout Log =-
45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> This 45 degree incline is feeling great! Already see more separation between pecs and clavicles.
60's x 5 >> Increased from 90x6 to 90x7, but my back up sets certainly suffered from it.
60's x 3
90's x 7
60's x 10
60's x 8
60's x 8
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 12 (T-style)
20's x 10 (T-style)
20's x 12 (W-style)
20's x 10 (W-style)
20's x 8 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
15's x 15
15's x 15
Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+50 x 8
+50 x 5
+50 x 4
DB Shoulder Press
40's x 10 >> 60sec rests.
40's x 6
40's x 5
Overhead Cable Tricep Extension
45 x 5
65 x 8
55 x 8
T-Bar Rows
45 x 5 >> 2min rests.
90 x 2
135 x 1
170 x 8
170 x 6
170 x 5
Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
335 x 20
335 x 12
335 x 8
Chin Ups
BW x 6
+30 x 2
+50 x 6
+50 x 4
+50 x 4
Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5
Wedesday - 02/05/20
Weight:
-= Workout Log =-
45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 8
60's x 10
60's x 8
T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 2
180 x 9 PR
160 x 8
160 x 6
DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rests.
20's x 15 (W-style)
20's x 12 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8
Barbell Shrugs
135 x 10 >> 60sec rest.
225 x 5
315 x 1
365 x 12
315 x 12
Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8
+50 x 5
+50 x 4
DB Shoulder Press
40's x 10 >> 60sec rests.
40's x 6
40's x 5
Hanging Leg Raises
12 >> Haven't done this in a long time.
Friday - 02/07/20
Weight:
-= Workout Log =-
45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 5
60's x 8
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
15's x 20
Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8
T-Bar Rows
45 x 5
135 x 1
180 x 5
Barbell Shrugs
135 x 10
225 x 5
315 x 15
Sunday - 02/10/20
Weight:
-= Workout Log =-
45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Worked out at a different gym today and decided to barbell incline this time.
135 x 5 >> I'm pretty weak at these. I don't have the movement efficiency for them.
185 x 5
165 x 7
135 x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 12
15's x 10
Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4
BW x 8
Barbell Shrugs
135 x 10
225 x 5
315 x 1
365 x 12
315 x 12
T-Bar Rows
45 x 5
135 x 1
180 x 5
RDL
135 x 8 >> 2min rests.
225 x 3
315 x 1
365 x 6
365 x 2
315 x 5
Dragon Flags
8 >> 60sec rests.
5
5
Saturday - 02/15/20
Weight:
-= Workout Log =-
45° Incline DB Press
40's x 12 >> 2min rests.
40's x 8 >> Dropped to 90x5 no doubt due to not lifting for too long.
60's x 5
60's x 3
90's x 5
60's x 12
60's x 7
60's x 6
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8
RDL
135 x 8 >> 2min rests.
185 x 3 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 2
365 x 2
Barbell Shrugs
365 x 12 >> 60sec rests.
315 x 15
315 x 8
T-Bar Rows
45 x 5
90 x 3
135 x 1
190 x 5 PR
135 x 10
135 x 8
Cable Ab Pulldowns
90 x 5
115 x 8
115 x 5
115 x 3
90 x 3
Chin Ups
BW x 5 >> 2min rests.
+30 x 3 >> Got weak on these.
+50 x 6 >> It's a combo of a long workout after a day of fasting, plus I didn't lift all week.
+50 x 3
+50 x 3
Tuesday - 02/18/20
Weight:
-= Workout Log =-
45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 5
135 x 5
185 x 4
175 x 5
175 x 4
45° DB Bench Press
70's x 10 >> 3min rest.
70's x 8
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
20's x 8
Seated Cable Rows
5 >> 2min rests.
? x 8 >> The plates didn't have numbers on them. Just picked something heavy and went for it.
? x 8
? x 8
Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+60 x 5
+60 x 4
+60 x 4
BW x 8
Overhead Cable Tricep Extensions
130 x 15 >> 60sec rest.
130 x 10
Seated Incline DB Curls
30's x 8 >> 60sec rest.
30's x 6
Wednesday - 02/19/20
Weight:
-= Workout Log =-
RDL
135 x 8 >> 2min rests.
185 x 5 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 3
365 x 3
Barbell Shrugs
365 x 15 >> 60sec rests.
365 x 5
315 x 15
315 x 10
Good Mornings
135 x 5 >> 60sec rests.
185 x 15 >> My ROM on these is so limited it's hilarious (due to inflexibility, not knee issues).
185 x 10
185 x 10
Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 8
115 x 5
90 x 5 (drop set)
30° Machine Leg Press
450 x 15 >> 60sec rests.
540 x 12
540 x 12
540 x 12
540 x 12
Friday - 02/21/20
Weight:
-= Workout Log =-
45° Incline DB Bench
45's x 12 >> 2min rest.
45's x 8
60's x 5
60's x 3
90's x 6
60's x 12
60's x 8
60's x 10
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.s
20's x 12 (T-style)
20's x 10 (T-style)
20's x 15 (W-style)
20's x 15 (W-style)
20's x 12 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 10
20's x 8
20's x 8
Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4
T-Bar Rows
90 x 3 >> 2min rests.
135 x 1
190 x 8
135 x 12
135 x 8
Barbell Strict Shrugs
275 x 20 >> WHOA i feel this much more in my traps when doing them strict!
Sunday - 02/23/20
Weight:
-= Workout Log =-
RDL
135 x 8 >> 2min rests.
185 x 5 >> UP to 10 reps!
225 x 3 >> Very sharp drop off after the first set. Wondering if I should rest 3min instead of just 2min.
275 x 1
315 x 1
365 x 10
365 x 3
365 x 2
Barbell Strict Shrugs
315 x 13 >> 60sec rests.
315 x 8
315 x 6
Leg Press
270 x 5 >> 60sec rests.
450 x 15
450 x 10
450 x 8
450 x 8
450 x 8
Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 6
Dragon Flags
8 >> 2min rests.
6
6
Hanging Leg Raises
12 >> 2min rests.
8 >> Haven't done these in forever. They are much easier than I remember.
5
Monday - 02/24/20
Weight:
-= Workout Log =-
45° Incline DB Bench
45's x 10 >> 2min rests.
45's x 8 >> Big improvement on this. Probably due to weight gain.
60's x 5
60's x 3
90's x 8
60's x 12
60's x 10
60's x 7
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 10 (T-style)
20's x 10 (T-style)
20's x 15 (W-style)
20's x 10 (W-style)
20's x 12 (W-style)
Standing Barbell Shoulder Press
45 x 8 >> 2min rests.
95 x 5 >> I'm so weak at these. Wrist started hurting after the 4th work set, so I didn't do a 5th.
105 x 8
105 x 5
105 x 5
105 x 5
Standing DB Shoulder Press
40's x 12 >> These feel MUCH more natural than doing it with a BB.
65° Incline Seated Lateral Raises
20's x 10
T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 1
190 x 8
190 x 6
190 x 5
Chin Ups
BW x 5 >> 2min rests.
+20 x 12 >> I've been stalling on these for too long. Decided to lower the weight.
+20 x 8
+20 x 5
BW x 6
65° Incline Seated DB Curls (Bilateral)
20's x 12 >> 60sec rests.
20's x 9
20's x 8
Overhead Cable Tricep Extension
45 x 5 >> 60sec rests.
65 x 12
65 x 8
55 x 10
Tuesday - 02/25/20
Weight:
-= Workout Log =-
RDL
135 x 8 >> 2min rests.
225 x 5 >> That drop-off...
225 x 3
275 x 1
315 x 1
370 x 10
370 x 2
370 x 1
Barbell Strict Shrugs
315 x 15 >> 60sec rests.
315 x 7
315 x 7
18" DB Step Ups
60's x 8
60's x 7
60's x 6
Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 8
Leg Press
360 x 5 >> 90sec rests.
500 x 10 >> Raised the rest time and the weight on these.
500 x 10
500 x 8
500 x 8
Cable Ab Pulldowns
80 x 8 >> 2min rests.
90 x 5
115 x 10
115 x 7
115 x 6
Hanging Leg Raises
12 >> 2min rests.
8
Thursday - 02/27/20
Weight:
-= Workout Log =-
Standing DB Shoulder Press
20’s x 10
40’s x 5
60’s x 6
60’s x 5
60’s x 5
60’s x 4
45° Incline DB Bench
45's x 8 >> 2min rests.
45's x 5 >> Surprised to hit 8 reps again even though i started with shoulders.
60's x 5 >> Cheated a ton on the 7-8th reps though...
90's x 8
90’s x 2
60's x 12
60's x 8
Bent Over Rear Delt Flyes (T-Style)
20’s x 15 >>60sec rests.
20’s x 12 >> Incline bench was taken, so i did them bent over.
20’s x 10 >> I think I prefer them this way actually!
DB Rear Delt Flyes on Incline (W-Style)
20's x 15 (W-style) >> 60sec rests.
20's x 12 (W-style)
20's x 10 (W-style)
65° Incline Seated Lateral Raises
20's x 12
20’s x 10
20’s x 8
20’s x 8
Chin Ups
BW x 5 >> 90sec rests.
+20 x 12
+20 x 6
+20 x 6
BW x 5
T-Bar Rows
90 x 3 >> 2min rests
135 x 1
190 x 8
190 x 6
135 x 10
135 x 8
65° Incline Seated DB Curls (Bilateral)
20's x 15 >> 60sec rests.
20's x 12
Overhead Cable Tricep Extension
65 x 8
60 x 8
Saturday - 02/29/20
Weight:
-= Workout Log =-
RDL
135 x 8 >> 2min rests.
135 x 8 >> Surprised I hit 10 reps.
225 x 4
225 x 3
275 x 1
315 x 1
405 x 1
375 x 10
375 x 2
375 x 1
Barbell Strict Shrugs
315 x 16 >> 60sec rests.
315 x 6
315 x 7
24" DB Step Ups
60's x 6 >> 90sec rests.
60's x 5 >> Knees finally feel good enough for these.
60's x 4
Leg Press
450 x 5 >> 2min rests.
540 x 8 >> Raised the rest time yet again. They feel better this way.
540 x 8
540 x 8
540 x 8
Cable Ab Pulldowns
90 x 5 >> 2min rests, except last set was longer.
115 x 12
115 x 5
15 x 5
90 x 15
I recommend high angle rows to sternum/rib cage.
Blows up my side and rear delts - getting that Dwight Howard/David Robinson look....
It's kind a like a safer upright row, or slow clean pull :trollface:
Monday - 03/03/20
Weight:
-= Workout Log =-
Decline Explosive Push Ups
5 >> 90sec rests.
15
15
12
Chin ups
5 >> 90sec rests.
15
6
6
Updates
Had 3 upper body workouts i didnt put in yet
Knees got worse, havent been doing my barbell rolling and foam rolling
Got married :personal-record:
Monday - 07/13/20
-= Workout Log =-
RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 10
290 x 3
[b[290 x 3[/b]
Hanging Leg Raises with Tuck
BW x 5
12 x 12 >> 2min rests.
12 x 8
12 x 8
BW x 4
Trap Bar Shrugs
180 x 5
200 x 15
200 x 12
200 x 10
Wednesday - 07/15/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
165 x 10 >> 2min rests.
165 x 10
165 x 10
Rear Delt Incline Bench Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 8 (T-Style)
30's x 8 (W-Style)
20's x 12 (W-Style)
Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 4
Lateral Raises
30's x 8
20's x 12
Chin Ups
BW x 4
20 x 8 >> 90sec rests.
20 x 5
20 x 5
Inverted Rows
BW x 12
BW x 10
BW x 8
Seated Incline DB Bilateral Curls
20's x 12
Friday - 07/17/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg, BW
10 forward/leg, back/leg, 6lb ankle weights
RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 10
290 x 4
290 x 4
Hanging Leg Raises with Tuck
BW x 5
12 x 13 >> 2min rests.
12 x 8
12 x 8
Trap Bar Shrugs
180 x 5
200 x 20 >> 90sec rests.
200 x 8
200 x 8
Monday - 07/20/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 10 >> 3min rests.
170 x 8
170 x 6
Rear Delt Incline Bench Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
30's x 10 (W-Style)
20's x 15 (W-Style)
Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 5
Lateral Raises
30's x 10 >> 2min rest.
20's x 15
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Chin Ups
20 x 8 >> 90sec rests.
20 x 5
20 x 5
Seated Incline DB Bilateral Curls
20's x 12
Hanging Leg Raises with Tuck
6's x 15
take a look at the vids in this trhead - they will sort your knee out!
Towards the bottom
http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/
Wednesday - 07/22/20
-= Workout Log =-
RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 11
290 x 4
290 x 4
Hanging Leg Raises with Tuck
BW x 5
16 x 8 >> 2min rests.
16 x 8
16 x 8
Trap Bar Shrugs
180 x 5
230 x 12 >> 90sec rests.
230 x 8
230 x 8
Friday - 07/24/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 3min rests.
170 x 4
170 x 4
Rear Delt Incline Bench Dumbell Flyes
20's x ? (T-Style) >> 60sec rests.
20's x ? (T-Style) >> Forgot to write it down.
30's x ? (W-Style)
20's x ? (W-Style)
Standing Barbell Shoulder Presses
105 x ? >> 2min rests.
105 x ?
105 x ?
Lateral Raises
30's x ? >> 2min rest.
20's x ?
Saturday - 07/25/20
-= Workout Log =-
Chin Ups
BW x 4
20 x 10 >> 90sec rests.
20 x 6
20 x 5
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Sunday - 07/26/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg, BW
10 forward/leg, back/leg, 8lb ankle weights
RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 12
290 x 5
290 x 3
Hanging Leg Raises with Tuck
BW x 5
16 x 10 >> 2min rests.
16 x 8
16 x 8
Trap Bar Shrugs
180 x 5
200 x ? >> 90sec rests.
200 x ? >> Didn't write down what I did, can't remember either.
200 x ?
Tuesday - 07/28/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 9 >> 3min rests.
170 x 6
170 x 3
Rear Delt Incline Bench Dumbell Flyes
30's x 6 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
30's x 12 (W-Style)
20's x 15 (W-Style)
Standing Barbell Shoulder Presses
105 x 9 >> 2min rests.
105 x 5 >> Been taking me a while to hit 10 reps with this weight!
105 x 4
Lateral Raises
30's x 10 >> 2min rest.
20's x 15
Hanging Leg Raises with Tuck
BW x 5
16 x 10
Barbell Shrugs
255 x 15
Wednesday - 07/29/20
-= Workout Log =-
Chin Ups
BW x 5
30 x ? >> 2min rests.
30 x ? >> Forgot how many I did.
30 x ?
Inverted Rows
BW x 12
BW x 10
BW x 8
Incline Bilateral DB Curls
30's x 6
Saturday - 07/28/20
-= Workout Log =-
Lying Side Leg Circles
10 forward/leg, 10 back/leg
RDL
135 x 8
225 x 3
275 x 1
290 x 12 >> 3min rests.
290 x 5
290 x 5
Hanging Knee Raises With Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 8 >> 2min rests.
8lb ankle weights x 8
8lb ankle weights x 8
Alternating DB Split Squats
20's x 6 >> 2min rest.
20's x 1
Monday - 08/03/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 3min rests.
170 x 5
170 x 4
Incline Bench Rear Delt Dumbell Flyes
25's x 9 (T-Style) >> 60sec rests.
25's x 6 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 8 (W-Style)
Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 4
Lateral Raises
25's x 15 >> 2min rest.
25's x 10
Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8
Chin Ups
35 x 6 >> 90sec rests.
35 x 4
35 x 3
BW x 4 (drop set)
Hanging Knee Raises With Tuck
8lb ankle weights x 12
Seated Incline DB Bilateral Curls
25's x 10
Wednesday - 08/05/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 12
290 x 6
290 x 4
Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 6 >> 2min rests.
8lbs ankle weights x 6 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8
Trap Bar Shrugs
230 x 17 >> 90sec rests.
230 x 8
230 x 5
Alternating DB Split Squats
20's x 8
Standing Shoulder Press
105 x 8
Friday - 08/07/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 2min rests.
170 x 6
170 x 5
Incline Bench Rear Delt Dumbell Flyes
25's x 12 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)
Standing Barbell Shoulder Presses
105 x 10 >> 2min rests.
105 x 4 >> Finally hit 10 reps on these!
105 x 4
Lateral Raises
25's x 10 >> 2min rest.
25's x 10
Chin Ups
35 x 8 >> 2min rests.
35 x 4
35 x 4
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Hanging Knee Raises With Tuck
8lb ankle weights x 12
Barbell Shrugs
205 x 20
Seated Incline DB Bilateral Curls
25's x 10
Sunday - 08/09/20
-= Workout Log =-
Reverse Calf Raises On Stairs
BW x 10 >> 60 sec rests.
45 x 15 >> Doing this for knee rehab.
45 x 15
45 x 15
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 8lb ankle weights
RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 5
290 x 4
Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 10 >> 2min rests.
8lbs ankle weights x 2 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8
Standing Shoulder Press
105 x 10
Tuesday - 08/11/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 9 >> 2min rests.
170 x 5 >> Seems real tough for me to hit 10 reps on these.
170 x 4
Incline Bench Rear Delt Dumbell Flyes
25's x 13 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)
Standing Barbell Shoulder Presses
110 x 7 >> 2min rests.
110 x 5 >> Just a 5lb increase results in 3 less reps than last time.
110 x 4
Lateral Raises
25's x 15 >> 2min rest.
25's x 10
Chin Ups
35 x 8 >> 2min rests.
35 x 5
35 x 4
Inverted Rows
BW x 15 >> 90sec rests.
BW x 10
BW x 8
Hanging Knee Raises With Tuck
BW x 10 (straight leg negatives)
Barbell Shrugs
255 x 15
Seated Incline DB Bilateral Curls
25's x 10
Thursday - 08/13/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 7
290 x 4?
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 6
10lb ankle weights x 5
Trap Bar Shrugs
250 x 10 >> 90sec rests.
230 x 8
230 x 8
Standing Shoulder Press
115 x 7 >> Goinga little heavier on these days to make my other days easier.
Alternating DB Split Squats
25's x 8
Saturday - 08/15/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rests.
170 x 6 >> Decided to start with a heavier first set.
170 x 5
Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)
Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 4 >> Finally hit 10 reps on these!
110 x 4
Lateral Raises
25's x 12 >> 2min rest.
25's x 12
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Chin Ups
35 x 8 >> 90sec rests.
35 x 4
35 x 4
Barbell Shrugs
275 x 15
Hanging Knee Raises With Tuck
BW x 8 (straight-legegd negatives)
Seated Incline DB Bilateral Curls
30's x 7
Sunday - 08/09/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights
RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 8 >> I think we need to buy more plates. I don't like going above 10 reps on RDLs.
290 x 5
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 8
10lb ankle weights x 6
Standing Shoulder Press
45 x 8
125 x 7
Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8
Monday
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 8
290 x 5
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 8
10lb ankle weights x 6
Standing Shoulder Press
45 x 7
135 x 7
Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8
Wednesday
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 4
185 x 4
Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)
Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 5
110 x 3
Inverted Rows
BW x 15 >> 90sec rests.
BW x 9
BW x 6
Chin Ups
50 x 7 >> 90sec rests.
50 x 4
BW x 4
BW x 5
Barbell Shrugs
275 x 15
Hanging Knee Raises With Tuck
BW x 8 (straight-legged negatives)
Friday - 08/21/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights
RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 15 >> 3min rests.
290 x 3
290 x 3
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 10
10lb ankle weights x 8
Standing Shoulder Press
45 x 8
125 x 7
Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8
Alternating DB Split Squats
30's x 8
Sunday - 08/23/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 5
185 x 3
Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 5 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 6 (W-Style)
Standing Barbell Shoulder Presses
110 x 9 >> 2min rests.
110 x 5
110 x 3
Lateral Raises
30's x 8 >> 2min.
30's x 8
Chin Ups
BW x 5 >> 2min rests.
35 x 7
35 x 4
35 x 3
BW x 4
Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8
Decline DB Bilateral Curls
20's x 13
Tuesday - 08/25/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 2min rests.
185 x 5 >> Reduced rest periods to 2min.
225 x 3
275 x 1
290 x 15
290 x 5
290 x 5
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 4
BW x 5
Alternating DB Split Squats
30's x 8 >> 2min rest.
30's x 5
Barbell Shrugs
290 x 12 >> 60sec rests.
275 x 8
275 x 6
275 x 6
Good Mornings
135 x 15
Thursday - 08/27/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
155 x 7 >> 2min rest.
155 x 6
Incline Bench Rear Delt Dumbell Flyes
30's x 9 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 4 (T-Style)
30's x 10 (W-Style)
30's x 6 (W-Style)
30's x 6 (W-Style)
Standing Barbell Shoulder Presses
95 x 3
135 x 4 >> 2min rests.
105 x 6
105 x 3
105 x 3
Lateral Raises
30's x 10 >> 2min.
30's x 10
Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10
BW x 8
Chin Ups
50 x 6 >> 3min rest.
50 x 3 >> 2min rests.
BW x 6
BW x 6
Barbell Shrugs
290 x 18 >> 60sec rests.
290 x 8
290 x 6
290 x 5
290 x 5
Decline DB Bilateral Curls
30's x 8
Saturday - 08/29/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 6
290 x 6
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
Barbell Shrugs
290 x 20 >> 60sec rests.
275 x 6
275 x 6
Standing Shoulder Press
135 x 5
Good Mornings
155 x 12
155 x 8
Alternating DB Split Squats
30's x 8
Monday - 08/31/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
185 x 4
155 x 8
155 x 6
Incline Bench Rear Delt Dumbell Flyes
30's x 10 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)
Standing Barbell Shoulder Presses
135 x 5 >> 2min rests.
105 x 5
105 x 5
105 x 5
Lateral Raises
30's x 10 >> 2min.
30's x 8
Chin Ups
BW x 5
50 x 6 >> 3min rest.
50 x 6 >> 2min rests.
50 x 4
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Hanging Knee Raises With Tuck
BW x 8 (straight legged negatives)
BW x 4
Decline DB Bilateral Curls
30's x 6
Wednesday - 09/02/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 8
290 x 3
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 10
10lb ankle weights x 6
BW x 8
Standing Shoulder Press
135 x 5
Alternating DB Split Squats
30's x 10 >> 90sec rest.
30's x 5
Barbell Shrugs
290 x 16 >> 60sec rests.
290 x 8
290 x 8
290 x 6
290 x 6
Good Mornings
205 x 12
Friday - 09/04/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
205 x 1
185 x 7 >> 3min rest.
185 x 4 >> I've stalled on these. Probably since I've been cutting weight.
155 x 8
155 x 6
Incline Bench Rear Delt Dumbell Flyes
30's x 11 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)
Standing Barbell Shoulder Presses
115 x 5 PR >> 2min rests.
115 x 5
115 x 5
Lateral Raises
30's x 10 >> 2min.
30's x 10
Inverted Rows
10 x 11 >> 90sec rests.
11 x 9
BW x 7
BW x 7
Chin Ups
BW x 5
50 x 6 >> 90sec rests.
50 x 4
BW x 8
BW x 5
Barbell Shrugs
290 x 15
40 x 10
Hanging Knee Raises With Tuck
BW x 10
Decline DB Bilateral Curls
30's x 7
Tuesday 01/06/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
345 x 5 >> 3min rests.
345 x 5
345 x 5
345 x 5
345 x 5
DB Split Squats
30's x 8 >> 2min rests.
30's x 5
30's x 5
Barbell Shrugs
345 x 8 >> 60sec rests.
345 x 6
325 x 5
325 x 5
255 x 12
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 8 >> 90sec rests.
10lb ankle weights x 6
10lb ankle weights x 5
BW x 8
BW x 8
High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 8
Chin Ups BW x 8
Snake diet? Is that the fasting one with the snake juice? If so would love to hear more on your experience with it.
Thursday 01/07/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 6 >> 2min rests.
165 x 5
165 x 5
High Incline DB Bench Press
45's x 13 >> 2min rests.
45's x 12
Incline Bench Rear Delt Dumbell Flyes
20's x 11 (T-Style) >> 60sec rests.
20's x 9 (T-Style)
20's x 12 (W-Style)
20's x 10 (W-Style)
Standing DB Shoulder Presses
45's x 8 >> 2min rests.
45's x 7
45's x 5
45's x 4
DB Lateral Raises
20's x 13 >> 2min rest.
20's x 12
Chin Ups
BW x 4
20 x 6 >> 2min rests.
20 x 5
20 x 4
BW x 4
BW x 4
Inverted Rows
BW x 8 >> 90sec rests.
BW x 8
BW x 5
Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 10
DB Split Squats 45's x 5
Saturday 01/09/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
355 x 6 >> 3min rests.
355 x 5
355 x 5
355 x 3
DB Split Squats
30's x 8 >> 2min rests.
30's x 5
30's x 5
Barbell Shrugs
355 x 6 >> 60sec rests.
355 x 5
325 x 8
325 x 8
255 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 10 >> 90sec rests.
10lb ankle weights x 5
10lb ankle weights x 4
BW x 10
BW x 6
High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 8
Chin Ups BW x 8
Monday 01/11/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 8 >> 2min rests.
165 x 5
165 x 4
High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10
Incline Bench Rear Delt Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
20's x 12 (W-Style)
20's x 10 (W-Style)
Standing DB Shoulder Presses
45's x 9 >> 2min rests.
45's x 6
45's x 6
45's x 4
DB Lateral Raises
20's x 12 >> 2min rest.
20's x 12
Inverted Rows
BW x 8 >> 2min rests.
BW x 8
BW x 8
Chin Ups
BW x 4
20 x 7 >> 2min rests.
20 x 4
20 x 4
BW x 7
BW x 5
Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 10
DB Split Squats 45's x 5
Saturday 01/13/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
355 x 7 >> 3min rests.
355 x 5
355 x 3
355 x 3
355 x 2
DB Split Squats
45's x 10 >> 2min rests.
45's x 5
45's x 3
Barbell Shrugs
355 x 8 >> 60sec rests.
355 x 6
325 x 8
325 x 6
255 x 6
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 10 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 5
BW x 10
BW x 8
High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 10
Chin Ups BW x 10
Friday 01/15/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 8 >> 2min rests.
165 x 6
165 x 6
High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10
Incline Bench Rear Delt Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
20's x 13 (W-Style)
20's x 10 (W-Style)
Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 6
45's x 6
45's x 4
DB Lateral Raises
20's x 13 >> 2min rest.
20's x 10
Chin Ups
BW x 4
20 x 7 >> 2min rests.
20 x 5
20 x 5
BW x 7
BW x 5
Inverted Rows
BW x 8 >> 2min rests.
BW x 8
BW x 8
Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6
Sunday 01/17/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
355 x 8 >> 3min rests.
355 x 4
355 x 4
355 x 4
DB Split Squats
45's x 10 >> 2min rests.
45's x 6
45's x 4
Barbell Shrugs
355 x 8 >> 60sec rests.
355 x 6
325 x 8
325 x 8
285 x 10
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 10 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 5
BW x 10
BW x 8
High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 10
Chin Ups BW x 10
Tueday 01/19/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 5 >> 2min rests.
185 x 4 >> Jumped from 165x8 to 185x5.
185 x 4 >> Hurts my wrists a bit though, I don't like the feeling.
High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10
Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 8 (T-Style)
20's x 12 (W-Style)
20's x 8 (W-Style)
Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 8
45's x 6
45's x 5
DB Lateral Raises On Incline Bench
20's x 9 >> 2min rest.
20's x 9 >> I don't like how these feel on an incline bench even though it's tougher this way.
Inverted Rows
BW x 10 >> 90sec rests.
BW x 8
BW x 8
Chin Ups
BW x 4
30 x 7 >> 2min rests.
30 x 5 >> Went from 20lbs to 30lbs.
30 x 4
BW x 8
BW x 5
Barbell Shrugs 275 x 20
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6
Thursday 01/24/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
325 x 1
365 x 5 >> 3min rests.
365 x 5 >> Moved up to a solid weight even if low reps.
365 x 5
DB Split Squats
45's x 10 >> 2min rests.
45's x 6
45's x 6
Barbell Shrugs
345 x 10 >> 60sec rests.
345 x 7
275 x 10
275 x 8
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 11 >> 90sec rests.
10lb ankle weights x 6
10lb ankle weights x 6
BW x 10
BW x 8
High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 10
Chin Ups 30 x 7
Saturday 01/23/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 5 >> 2min rests.
185 x 4 >> This may have been tougher than last week.
185 x 4
High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 12
Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
20's x 12 (W-Style)
20's x 10 (W-Style)
Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 8
45's x 6
45's x 5
DB Lateral Raises
20's x 15 >> 2min rest.
20's x 12
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Chin Ups
BW x 4
30 x 8 >> 2min rests.
30 x 5 >> Went from 7 reps to 8 reps.
30 x 4 >> Did not do the 2 back up sets at BW.
Barbell Shrugs 295 x 15
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6
Monday 01/25/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
325 x 1
365 x 8 >> 3min rests.
365 x 3 >> Woah did not expect to hit 8 reps.
365 x 3
365 x 3
DB Split Squats
45's x 12 >> 2min rests.
45's x 6
45's x 6
Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 7
275 x 12
275 x 8
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 6
10lb ankle weights x 6
BW x 12
BW x 8
Tuesday 01/26/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 5
185 x 3
High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 13
Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
20's x 15 (W-Style)
20's x 12 (W-Style)
Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 8
45's x 6
45's x 5
DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15
Chin Ups
BW x 4
30 x 8 >> 2min rests.
30 x 5
30 x 5
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Friday 01/29/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
325 x 1
375 x 5 >> 3min rests.
375 x 4 >> Harder than I thought. Should probably go back down to 365.
375 x 3
DB Split Squats
45's x 12 >> 2min rests.
45's x 7
45's x 5
Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 8
275 x 12
275 x 8
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
BW x 12
BW x 8
Sunday 01/31/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 4
185 x 3
High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 13
Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
20's x 15 (W-Style)
20's x 12 (W-Style)
Standing DB Shoulder Presses
45's x 11 >> 2min rests.
45's x 8
45's x 6
45's x 5
DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15
Chin Ups
BW x 4
30 x 8 >> 2min rests.
30 x 6
30 x 4
BW x 8
BW x 6
Inverted Rows
BW x 10 >> 90sec rests.
Monday 02/01/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
325 x 1
370 x 8 >> 3min rests.
370 x 3 >> Didn't expect to hit 8 reps here.
370 x 3
DB Split Squats
45's x 12 >> 2min rests.
45's x 8
45's x 5
Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 8
275 x 12
275 x 8
275 x 10
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
BW x 12
BW x 8
Wednesday 02/05/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 4
185 x 3
High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 13
Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 4 (T-Style)
30's x 8 (W-Style)
30's x 5 (W-Style)
Standing DB Shoulder Presses
45's x 12 >> 2min rests.
45's x 6
45's x 6
45's x 6
DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15
Inverted Rows
BW x 12 >> 90sec rests
BW x 10
BW x 8
Chin Ups
30 x 8 >> 2min rests.
30 x 4
30 x 4
Leg Raises with Tuck - BW x 12
Barbell Shrugs 325 x 10
DB Split Squats 45's x 6
Saturday 02/06/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
395 x 1
345 x 1
375 x 6 >> 3min rests.
375 x 3
375 x 3
DB Split Squats
45's x 12 >> 2min rests.
45's x 5
45's x 5
Barbell Shrugs
345 x 13 >> 60sec rests.
345 x 5
275 x 10
275 x 10
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
BW x 12
BW x 8
Sunday 02/09/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 4
185 x 3
High Incline DB Bench Press
45's x 16 >> 2min rests.
45's x 13
Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 8 (W-Style)
30's x 6 (W-Style)
Standing DB Shoulder Presses
45's x 12 >> 2min rests.
45's x 8
45's x 6
45's x 5
DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15
Chin Ups
BW x 4
50 x 5 >> 2min rests.
50 x 4
50 x 3
BW x 6
BW x 5
Inverted Rows
BW x 12 >> 90sec rests
BW x 10
BW x 8
Thursday 02/11/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
345 x 1
375 x 6 >> 3min rests.
375 x 4
375 x 3
DB Split Squats
45's x 12 >> 2min rests.
45's x 6
45's x 5
Barbell Shrugs
345 x 13 >> 60sec rests.
345 x 6
275 x 10
275 x 10
275 x 10
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
BW x 12
BW x 8
Saturday 02/14/21
-= Workout Log =-
Bunch of different upperbody stuff at my cousin's gym.
Friday 02/19/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
255 x 3
275 x 1
305 x 1
345 x 1
375 x 8 >> 3min rests.
375 x 3
375 x 3
DB Split Squats
45's x 12 >> 2min rests.
45's x 6
45's x 6
Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 6
275 x 10
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
BW x 3 (drop set)
Wednesday 02/17/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 7 >> 2min rests.
185 x 3
185 x 3
High Incline DB Bench Press
45's x 16 >> 2min rests.
45's x 15
Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 8 (W-Style)
30's x 7 (W-Style)
Standing DB Shoulder Presses
45's x 12 >> 2min rests.
45's x 8
45's x 7
45's x 6
DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15
Chin Ups
BW x 4
50 x 6 >> 2min rests.
50 x 3
50 x 3
Inverted Rows
BW x 12 >> 90sec rests
BW x 10
BW x 8
Hanging Knee Raises with Tuck BW x 12
Barbell Shrugs 275 x 15
DB Split Squats 45's x 6
Friday 02/19/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
255 x 3
325 x 1
345 x 1
375 x 8 >> 3min rests.
375 x 4
375 x 4
DB Split Squats
45's x 12 >> 2min rests.
45's x 6
45's x 6
Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 8
275 x 12
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
BW x 12
BW x 12
High Incline DB Bench 45's x 15
Rear Delt T's 20's x 10
DB Shoulder Press 45's x 10
Chin ups 45 x 4
Sunday 02/23/21
-= Workout Log =-
Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
165 x 1
185 x 6 >> 2min rests.
185 x 4 >> Been stalling on these. Hard to hit 8 reps.
185 x 3
High Incline DB Bench Press
45's x 16 >> 2min rests.
45's x 15
Incline Bench Rear Delt Dumbell Flyes
30's x 9 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 9 (W-Style)
30's x 7 (W-Style)
Standing DB Shoulder Presses
45's x 12 >> 2min rests.
45's x 8
45's x 7
45's x 7
DB Lateral Raises
30's x 8 >> 2min rest.
230s x 8
Inverted Rows
BW x 12 >> 90sec rests
BW x 10
BW x 8
Chin Ups
50 x 6 >> 2min rests.
50 x 4
50 x 4
Hanging Knee Raises with Tuck BW x 12
Barbell Shrugs 275 x 15
DB Split Squats 45's x 6
Tuesday 02/23/2021
-= Workout Log =-
RDL
135 x 8
185 x 5
255 x 3
345 x 1
375 x 8 >> 3min rests.
375 x 5
375 x 5
DB Split Squats
45's x 12 >> 2min rests.
45's x 7
45's x 6
Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 8
275 x 12
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
BW x 12
BW x 8
High Incline DB Bench 45's x 20
Rear Delt T's 30's x 8
DB Shoulder Press 45's x 12
Chin ups 45 x 5
??? 03/??/21
-= Workout Log =-
Incline DB Bench Press
45's x 5
60's x 15 (med incline) >> 2min rests.
60's x 12 (med incline)
60's x 8 (med incline)
45's x 15 (high incline)
45's x 10(high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 10 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 12 (W-Style)
30's x 8 (W-Style)
Standing DB Shoulder Presses
45's x 3
60's x 5 >> 2min rests.
45's x 10
45's x 9
DB Lateral Raises
30's x 12 >> 2min rest.
30's x 8
Inverted Rows
BW x 13 >> 90sec rests
BW x 8
BW x 8
Chin Ups
50 x 5 >> 2min rests.
50 x 3
50 x 3
BW x 8
Tuesday 03/09/21
-= Workout Log =-
RDL
135 x 8
205 x 5
275 x 3
345 x 1
375 x 10 >> 3min rests.
375 x 4 >> Starting to feel these hit my hamstrings more.
375 x 4
DB Split Squats
60's x 8 >> 2min rests.
60's x 5
60's x 3
Barbell Shrugs
345 x 15 >> 60sec rests.
345 x 8
275 x 15
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 6 >> 90sec rests.
10lb ankle weights + 20lb dumbell x 5
10lb ankle weights x 10
BW x 10
??? 03/??/21
-= Workout Log =-
Incline DB Bench Press
45's x 5
45's x 10
60's x 3
90's x 3 (med incline) >> 3min rests.
90's x 3 (med incline) >> Man these feel heavy. Feel weird to think a set of 8 with these used to be no problem at all.
90's x 3] (med incline)
90's x 3 (med incline)
90's x 3 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 11 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 12 (W-Style)
30's x 8 (W-Style)
Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
45's x 10
45's x 9
DB Lateral Raises
30's x 10 >> 2min rest.
30's x 8
Chin Ups
BW x 4
50 x 6 >> 2min rests.
50 x 4
50 x 4
Inverted Rows
BW x 13 >> 90sec rests
BW x 10
BW x 8
Tuesday 03/15/21
-= Workout Log =-
RDL
135 x 10
205 x 5
275 x 3
345 x 1
395 x 5 >> 3min rests.
395 x 3 >> Looks like I'm close to 405x5 again!
375 x 2
DB Split Squats
60's x 8 >> 2min rests.
60's x 6
60's x 3
Barbell Shrugs
345 x 15 >> 60sec rests.
345 x 10
275 x 15
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 7 >> 90sec rests.
10lb ankle weights + 20lb dumbell x 6
10lb ankle weights x 10
10lb ankle weights x 6
Med Incline DB Bench 60's x 5, 90's x 3
Rear Delt T Flyes 30's x 8
Dhoulder DB Press 60's x 3
Chin ups 45 x 5
Wednesday 03/17/21
-= Workout Log =-
Incline DB Bench Press
45's x 10
45's x 5
60's x 3
90's x 5 (med incline) >> 3min rests.
90's x 3 (med incline) >> Can hit a set of 5 with 90's now. Hope to do sets of 8 soon.
90's x 3 (med incline)
60's x 10 (high incline)
60's x 8 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 12 (W-Style)
30's x 8 (W-Style)
Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
60's x 3
45's x 10
45's x 8
DB Lateral Raises
30's x 8 >> 2min rest.
30's x 8
Friday 03/19/21
-= Workout Log =-
RDL
135 x 10
205 x 5
275 x 3
345 x 1
395 x 6 >> 3min rests.
395 x 4
395 x 3
DB Split Squats
60's x 10 >> 2min rests.
60's x 4
60's x 5
Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 6
395 x 4
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 90sec rests.
10lb ankle weights + 20lb dumbell x 5
10lb ankle weights x 10
10lb ankle weights x 6
Med Incline DB Bench 60's x 5, 90's x 3
Rear Delt T Flyes 30's x 10
Dhoulder DB Press 60's x 3
Chin ups 45 x 5
Sunday 03/21/21
-= Workout Log =-
Incline DB Bench Press
45's x 10
45's x 5
60's x 3
90's x 6 (med incline) >> 3min rests.
90's x 3 (med incline) >> Can hit a set of 5 with 90's now. Hope to do sets of 8 soon.
90's x 3 (med incline)
60's x 10 (high incline) >> 2min rests.
60's x 8 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rests.
30's x 8 (T-Style)
30's x 12 (W-Style)
30's x 8 (W-Style)
Standing DB Shoulder Presses
45's x 3
60's x 7 >> 2min rests.
60's x 3
45's x 10
DB Lateral Raises
30's x 10 >> 2min rest.
30's x 8
Monday 04/05/21
-= Workout Log =-
RDL
135 x 10
205 x 5
275 x 3
345 x 1
395 x 8 >> 3min rests.
395 x 3
395 x 3
DB Split Squats
60's x 11 >> 2min rests.
60's x 6
60's x 3
Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 3
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 90sec rests.
10lb ankle weights + 20lb dumbell x 6
10lb ankle weights x 10
10lb ankle weights x 10
Tuesday 04/06/21
-= Workout Log =-
Incline DB Bench Press
45's x 10
45's x 10
60's x 3
90's x 7 (med incline) >> 3min rests.
90's x 4 (med incline)
90's x 3 (med incline)
60's x 13 (high incline) >> 2min rests.
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rests.
30's x 10 (T-Style)
30's x 12 (W-Style)
30's x 10 (W-Style)
Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
60's x 3
60's x 3
45's x 10
DB Lateral Raises
30's x 12 >> 2min rest.
30's x 12
Chin ups
BW x 4
50 x 6 >> 2min rests.
50 x 3
50 x 3
Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10
Thursday 04/08/21
-= Workout Log =-
RDL
135 x 10
205 x 5
275 x 3
345 x 1
395 x 1 >> 3min rests.
395 x 1
DB Split Squats
60's x 8 >> 2min rests.
Barbell Shrugs
395 x 8 >> 60sec rests.
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 90sec rests.
10lb ankle weights x 12
Tuesday 04/10/21
-= Workout Log =-
Incline DB Bench Press
45's x 10
45's x 5
60's x 4
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
90's x 4 (med incline) >> 2min rests.
60's x 12 (high incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rests.
30's x 10 (T-Style)
30's x 12 (W-Style)
30's x 10 (W-Style)
Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
60's x 4
60's x 3
45's x 10
DB Lateral Raises
30's x 12 >> 2min rest.
30's x 12
Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10
Chin ups
50 x 6 >> 2min rests.
50 x 3
50 x 3
Hanging Leg Raises with Tuck BW x 12
DB Split Squats 60's x 5
Monday 04/12/21
-= Workout Log =-
RDL
135 x 10
205 x 5
275 x 3
345 x 1
395 x 8 >> 3min rests.
395 x 4
395 x 1
DB Split Squats
60's x 10 >> 2min rests.
60's x 7
60's x 4
Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 5
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 90sec rests.
10lb ankle weights + 20lb dumbell x 4
10lb ankle weights x 10
10lb ankle weights x 8
Med incline DB's 60's x 3, 90's x 3
Thurday 05/20/21
-= Workout Log =-
RDL
135 x 10
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
415 x 6 >> 3min rests.
415 x 1
DB Split Squats
60's x 10 >> 2min rests.
60's x 4
Barbell Shrugs
395 x 10 >> 60sec rests.
395 x 6
275 x 8
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 8
Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12
Friday 05/21/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 6 (med incline) >> 3min rests.
90's x 3 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10
DB Lateral Raises
30's x 12
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
Chin ups
50 x 5 >> 2min rests.
50 x 4
Barbell Shrugs 275 x 10
DB Split Squats 60's x 3
Hanging Leg Raises BW x 10
Sunday 05/23/21
-= Workout Log =-
RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
435 x 1
415 x 6 >> 3min rests.
415 x 1
DB Split Squats
60's x 9 >> 2min rests.
60's x 5
Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 8
BW x 10
Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12
Chin ups BW x 5
Tuesday 05/25/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 6 >> 2min rests.
60's x 4
45's x 8
DB Lateral Raises
30's x 12
Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5
Inverted Rows
BW x 12 >> 2min rest.
BW x 8
DB Split Squats 60's x 4
Hanging Leg Raises +10lbs x 8
Thursday 05/27/21
-= Workout Log =-
RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
430 x 1
405 x 8 >> 3min rests.
DB Split Squats
60's x 10 >> 2min rests.
60's x 2
Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 10
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 8
Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3
Saturday 05/29/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 1
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10
DB Lateral Raises
30's x 10
Inverted Rows
BW x 12 >> 2min rest.
BW x 10
Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5
Hanging Leg Raises +20lbs x 8
Monday 05/31/21
-= Workout Log =-
RDL
135 x 8
135 x 5
205 x 5
DB Split Squats
60's x 10 >> 2min rests.
60's x 4
60's x 3
Barbell Shrugs
275 x 5
345 x 10 >> 60sec rests.
345 x 6
345 x 6
345 x 6
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 10
Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3
Wednesday 06/02/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 3
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 8
DB Lateral Raises
30's x 10
Inverted Rows
BW x 12 >> 2min rest.
BW x 10
Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5
Hanging Leg Raises +20lbs x 8
Friday 06/04/21
-= Workout Log =-
Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest
Tibialis Raise
25
Flexor Hallucis Longus Calf Raise
25
Tibialis Raise
25
Knees Over Toes Calf Raise
25
Patrick Step
25/leg
Knees Over Toes Squat
5 x 5 >> 30sec rests.
Elephant Walk
30/leg
L-Sit (Leaning Back)
5 x 12sec/leg >> No rests.
RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 1
345 x 1
410 x 3
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 10
Sunday 06/06/21
-= Workout Log =-
Incline DB Bench Press
45's x 10
45's x 5
60's x 4
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10
DB Lateral Raises
30's x 12
Monday 06/07/21
-= Workout Log =-
Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest
Tibialis Raise
25
Flexor Hallucis Longus Calf Raise
25
Tibialis Raise
25
Knees Over Toes Calf Raise
25
Patrick Step
25/leg
Knees Over Toes Squat
5 x 5 >> 30sec rests.
Elephant Walk
30/leg
L-Sit (Back Flat on Wall)
Alternating leg lifts x 60sec
RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 3
345 x 1
405 x 6
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8
10lb ankle weights x 10
BW x 10
Barbell Shrugs
275 x 8
275 x 8
I just started the KOTG program. How are you liking it?
I just started the KOTG program. How are you liking it?
saw some improvement for a little, and then not much else. been too lazy to keep up with it.
i need to start back up again. my main gripe about the program is that there is barely ANYTHING to target glute med weakness in there. lots of knee problems stem from a weak glute med.
im planning on finding a decent physical therapist in my area for a full assessment. it's just hard finding one who is very competent and isnt working at a money machine mill full of old people doing cookie cutter exercises
likewise i didnt notice a single TFL stretch in the program. tight/overactive TFLs is another cause of knee pain. i feel knee pain relief immediately after doing a decent TFL stretch, but only by about 50%. still great though
Very late reply here but that's good to hear! Any more updates?
Monday 09/05/22
-= Workout Log =-
Wall Angels 1 x 15
V Spread 1 x 12
Incline DB Bench Press
45's x 8
60's x 3
90's x 6 >> 2min rest.
60's x 9
Rear Delt DB Flyes
30's x 7 (T-Style) >> 2min rest.
30's x 10 (W-Style)
Seated DB Shoulder Press
60's x 6 >> 2 min rest.
45's x 8
Weighted Inverted Rows
BW x 4
50 x 7 >> 2min rest.
50 x 6
Weighted Chin Ups
50 x 5 >> 2min rest.
50 x 5
Lateral Raises
30's x 12
Wall Angels x 15
V Spreads x 15
Tuesday 09/06/22
-= Workout Log =-
Banded Side Walks 1 x 20 Steps left/right >> Dat were glute med firing.
RDL
135 x 5
205 x 3
275 x 1
345 x 1
365 x 10
Hanging Leg Raises
BW x 3
30 x 8 >> 2min rest.
30 x 8
Barbell Shrugs
275 x 12 >> 2 min rest.
275 x 8
Raised Heel 1/8 Squats
275 x 12 >> Targeting the VMOs with this one.
Natural GHRs
BW x 8 >> 2min rest.
BW x 8
Banded Side Walks 2 x 20 Steps left/right
Wednesday 09/09/22
-= Workout Log =-
Wall Angels 1 x 15
V Spread 1 x 12
Incline DB Bench Press
45's x 6
60's x 3
90's x 6 >> 2min rest.
60's x 10 +1
Rear Delt DB Flyes
30's x 8 (T-Style) +1 >> 2min rest.
30's x 11 (W-Style) +1
Seated DB Shoulder Press
60's x 6 >> 2 min rest.
45's x 9 +1
Weighted Chin Ups
BW x 3
50 x 5 >> 2 min rest.
50 x 5
Weighted Inverted Rows
50 x 5 >> 2 min rest.
50 x 5
Lateral Raises
30's x 12
Wall Angels 1 x 15
V Spreads 1 x 15
Thursday 09/08/22
-= Workout Log =-
Banded Side Walks 1 x 20 Steps left/right
RDL
135 x 5
205 x 3
275 x 1
345 x 1
375 x 7
Hanging Leg Raises
BW x 3
30 x 9 +1 >> 2min rest.
30 x 8
Barbell Shrugs
275 x 12 +3 >> 2 min rest.
275 x 8 +4
Raised Heel 1/8 Squats
275 x 15 +3
Banded Side Walks 2 x 20 Steps left/right
Natural GHRs
BW x 8 >> 2min rest.
BW x 8
Saturday 09/10/22
-= Workout Log =-
Wall Angels 1 x 15
V Spread 1 x 12
Incline DB Bench Press
45's x 6
60's x 3
90's x 6 >> 2min rest.
60's x 12 +2
Rear Delt DB Flyes
30's x 8 (T-Style) >> 2min rest.
30's x 12 (W-Style) +1
Seated DB Shoulder Press
60's x 6 >> 2 min rest.
45's x 10 +1
Weighted Chin Ups
BW x 3
50 x 6 +1>> 2 min rest.
50 x 4
Weighted Inverted Rows
50 x 8 +2>> 2 min rest.
50 x 7 +1
Lateral Raises
30's x 13+1
Wall Angels 1 x 15
V Spreads 1 x 15
Sunday 09/11/22
-= Workout Log =-
Banded Side Walks 1 x 20 Steps left/right
RDL
135 x 5
205 x 3
275 x 1
345 x 1
375 x 8 >> 3min rest. +1
375 x 1
Hanging Leg Raises
BW x 3
30 x 10 +1 >> 2min rest.
30 x 7
BW x 8
Barbell Shrugs
275 x 15 +3 >> 2 min rest.
275 x 12 +4
Raised Heel 1/8 Squats
295 x 15 >> 2min rests.
295 x 15
295 x 15
Banded Side Walks 2 x 20 Steps left/right
Natural GHRs
BW x 7 >> Felt my hamstrings cramping so I had to cut these short.
BW x 0
monday - game was okay. lost by about 15. I dropped 16. My team doesn't utilize me enough. i'm definitely more efficient than the other players. I got off to a hot start. i was ehh for the rest of the game though. a few missed open layups where i blew past defenders and dodged one in the air with a pump fake.
before the game i landed my first ever RLR dunk! It's freakin awkward jumping that way, but i had a feeling i would be able to do it. i definitely have to practice it more. i can get way more distance on my dunks verses LRR this way. somehow its tougher to palm the ball RLR for me.
tuesday - didn't lift in the AM like i wanted to. was way too tired in the morning. went back to bed and then woke up for work. my left knee is pretty swollen. this happend after last game too... no way i can squat like this. its not painful at all! it just has water in it or something.
Became a dad :personal-record:
Became a dad :personal-record: